Almond Butter vs. Pine Nut

Nutrition comparison of Almond Butter and Pine Nut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almond butter versus pine nut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almond butter and pine nut:

  • Both almond butter and pine nut are high in Vitamin E, calories, dietary fiber, iron, potassium and protein.
  • Almond butter is an excellent source of calcium.
  • Pine nut has more thiamin, however, almond butter contains more riboflavin.
Detailed nutritional comparison of almond butter and pine nut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Almond Butter src
Image of Pine Nut src

Calories and Carbs

calories

Both almond butter and pine nut are high in calories. Pine nut has a little more calories (10%) than almond butter by weight - almond butter has 614 calories per 100 grams and pine nut has 673 calories.

For macronutrient ratios, almond butter is heavier in protein, heavier in carbs and lighter in fat compared to pine nut per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Butter Pine Nut
Protein 13% 8%
Carbohydrates 11% 7%
Fat 76% 85%
Alcohol ~ ~

carbohydrates

Almond butter and pine nut contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.

dietary fiber

Both almond butter and pine nut are high in dietary fiber. Almond butter has 178% more dietary fiber than pine nut - almond butter has 10.3g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.

sugar

Almond butter and pine nut contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and pine nut has 3.6g of sugar.

Protein

protein

Both almond butter and pine nut are high in protein. Almond butter has 53% more protein than pine nut - almond butter has 21g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Almond butter is high in saturated fat and pine nut has 25% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.

Vitamins

Vitamin C

Pine nut has more Vitamin C than almond butter - pine nut has 0.8mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.

Vitamin A

Pine nut and almond butter contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.

Vitamin E

Both almond butter and pine nut are high in Vitamin E. Almond butter has 159% more Vitamin E than pine nut - almond butter has 24.2mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.

Vitamin K

Pine nut has more Vitamin K than almond butter - pine nut has 53.9ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.

The B Vitamins

Pine nut has more thiamin, however, almond butter contains more riboflavin. Both almond butter and pine nut contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.

Almond Butter Pine Nut
Thiamin 0.041 MG 0.364 MG
Riboflavin 0.939 MG 0.227 MG
Niacin 3.155 MG 4.387 MG
Pantothenic acid 0.318 MG 0.313 MG
Vitamin B6 0.103 MG 0.094 MG
Folate 53 UG 34 UG

Minerals

calcium

Almond butter is an excellent source of calcium and it has 20 times more calcium than pine nut - almond butter has 347mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Both almond butter and pine nut are high in iron. Pine nut has 58% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Both almond butter and pine nut are high in potassium. Almond butter has 25% more potassium than pine nut - almond butter has 748mg of potassium per 100 grams and pine nut has 597mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both almond butter and pine nut contain small amounts of beta-carotene and lutein + zeaxanthin.

Almond Butter Pine Nut
beta-carotene 1 UG 17 UG
lutein + zeaxanthin 1 UG 9 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than almond butter per 100 grams.

Almond Butter Pine Nut
alpha linoleic acid 0.007 G 0.164 G
Total 0.007 G 0.164 G

omega 6s

Comparing omega-6 fatty acids, pine nut has more linoleic acid than almond butter per 100 grams.

Almond Butter Pine Nut
other omega 6 ~ 0.052 G
linoleic acid 13.605 G 33.15 G
Total 13.605 G 33.202 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Almond Butter or Pine Nut .

Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Pine Nut (Nuts, pine nuts, dried) .

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FAQ

Does almond butter or pine nut contain more calories in 100 grams?
Both almond butter and pine nut are high in calories. Pine nut has a little more calories ( 10%) than almond butter by weight - almond butter has 614 calories in 100g and pine nut has 673 calories.

Does almond butter or pine nut contain more calcium?
Almond butter is a rich source of calcium and it has 20 times more calcium than pine nut - almond butter has 347mg of calcium in 100 grams and pine nut has 16mg of calcium.

Does almond butter or pine nut contain more iron?
Both almond butter and pine nut are high in iron. Pine nut has 60% more iron than almond butter - almond butter has 3.5mg of iron in 100 grams and pine nut has 5.5mg of iron.

Does almond butter or pine nut contain more potassium?
Both almond butter and pine nut are high in potassium. Almond butter has 30% more potassium than pine nut - almond butter has 748mg of potassium in 100 grams and pine nut has 597mg of potassium.