Almonds vs. Pine Nut
Nutrition comparison of Almonds and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and pine nut:
- Both almonds and pine nut are high in Vitamin E, calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin.
- Almond is an excellent source of calcium.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and pine nut are high in calories. Pine nut has 16% more calories than almond - almond has 579 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, almonds is heavier in protein, heavier in carbs and lighter in fat compared to pine nut per calorie. Almonds has a macronutrient ratio of 14:14:73 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Pine Nut | |
|---|---|---|
| Protein | 14% | 8% |
| Carbohydrates | 14% | 7% |
| Fat | 73% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 39% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both almonds and pine nut are high in dietary fiber. Almond has 238% more dietary fiber than pine nut - almond has 12.5g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Almonds and pine nut contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both almonds and pine nut are high in protein. Almond has 54% more protein than pine nut - almond has 21.2g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Almond has 22% less saturated fat than pine nut - almond has 3.8g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
trans fat
Both almonds and pine nut are low in trans fat - almond has 0.02g of trans fat per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than almond - pine nut has 0.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Pine nut and almonds contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Both almonds and pine nut are high in Vitamin E. Almond has 175% more Vitamin E than pine nut - almond has 25.6mg 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 - pine nut has 53.9ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin. Both almonds and pine nut contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almonds | Pine Nut | |
|---|---|---|
| Thiamin | 0.205 MG | 0.364 MG |
| Riboflavin | 1.138 MG | 0.227 MG |
| Niacin | 3.618 MG | 4.387 MG |
| Pantothenic acid | 0.471 MG | 0.313 MG |
| Vitamin B6 | 0.137 MG | 0.094 MG |
| Folate | 44 UG | 34 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 15 times more calcium than pine nut - almond has 269mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both almonds and pine nut are high in iron. Pine nut has 49% more iron than almond - almond has 3.7mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both almonds and pine nut are high in potassium. Almond has 23% more potassium than pine nut - almond has 733mg 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 almonds and pine nut contain small amounts of beta-carotene and lutein + zeaxanthin.
| Almonds | 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 per 100 grams.
| Almonds | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.164 G |
| Total | 0.003 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than almond per 100 grams.
| Almonds | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 12.324 G | 33.15 G |
| Total | 12.324 G | 33.202 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 almonds or pine nut contain more calories in 100 grams?Both almonds and pine nut are high in calories. Pine nut has 20% more calories than almond - almond has 579 calories in 100g and pine nut has 673 calories.
Does almonds or pine nut contain more calcium?
Almond is a rich source of calcium and it has 15 times more calcium than pine nut - almond has 269mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does almonds or pine nut contain more iron?
Both almonds and pine nut are high in iron. Pine nut has 50% more iron than almond - almond has 3.7mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does almonds or pine nut contain more potassium?
Both almonds and pine nut are high in potassium. Almond has 20% more potassium than pine nut - almond has 733mg of potassium in 100 grams and pine nut has 597mg of potassium.