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.
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.
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) .
Almond Butter g
()
|
Daily Values (%) |
Pine Nut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.