Almonds vs Pine Nuts: Nutrition Comparison
Where is more calories, protein, carbs - what is more healthy?
Pine nuts vs. Almonds
Almonds and pine nuts are both popular nuts that offer a variety of health benefits. Almonds are a good source of vitamin E, magnesium, and protein, while pine nuts are a good source of iron, magnesium, and zinc.
Both nuts are also a good source of healthy fats and fiber. Almonds are slightly lower in calories than pine nuts, but they also have more protein and fiber. Pine nuts have a higher fat content, but they are also higher in monounsaturated fats, which are considered to be healthy fats.
When it comes to taste, almonds are slightly sweeter than pine nuts. Pine nuts also have a slightly more savory flavor that is often described as being piney or resinous.
When choosing between almond and pine nuts, it really comes down to personal preference. Both nuts offer a variety of health benefits and can be enjoyed in a variety of ways.
Pine nuts vs Almonds: Nutrition Comparison
| per 100g | Almonds | Pine nuts |
|---|---|---|
| Calories | 579 | 673 |
| Carbohydrates | 21.55 g | 13.08 g |
| Fat | 49.93 g | 68.37 g |
| Dietary fiber | 12.5 g | 3.7 g |
| Protein | 21.15 g | 13.69 g |
| Calcium | 269 mg | 16 mg |
| Iron | 3.71 mg | 5.53 mg |
| Magnessium | 270 mg | 251 mg |
| Phosphorus | 481 mg | 575 mg |
| Potassium | 733 mg | 597 mg |
| Sodium | 1 mg | 2 mg |
| Zink | 3.12 mg | 6.45 mg |
| Vitaminium B1 (Thiamine) | 0.205 mg | 0.364 mg |
| Vitaminium B2 (riboflavin) | 1.138 mg | 0.227 mg |
| Vitaminium B3 (Niacin) | 3.618 mg | 4.387 mg |
| Vitaminium B5 | 0.47 mg | 0.313 mg |
| Vitaminium B6 | 0.137 mg | 0.094 mg |
| Vitaminium B9 (Folic acid) | 44 mg | 34 mg |
| Vitaminium E | 26 mg | 9.33 mg |
| Beta karoten | 1 mg | 17 mg |
Less Calories in Almonds
At first glance, you can see that in almonds is less calories than in Pine nuts.
Almonds has 579 kcal per 100g and Pine nuts 673 kcal per 100g so it is pretty easy to calculate that the difference is about 16%.
In almonds and in Pine nuts most calories came from fat.
See tables below to compare almonds with Pine nuts in details.
Almonds And Pine nuts Nutrition Difference
- Calories:
Pine nuts - 16% more than almonds - Carbohydrates:
almonds - 65% more than Pine nuts - Fat:
Pine nuts - 37% more than almonds - Dietary fiber:
almonds - 238% more than Pine nuts - Protein:
almonds - 54% more than Pine nuts
More protein in almonds
It is aslo easy to see see that in almonds is more protein than in Pine nuts.
There is 13.69g per 100g of Pine nuts and 21.15g per 100g of almonds so using simple math we can see that difference is about 54%.
More carbohydrates in almonds
In almonds is more carbohydrates than in Pine nuts.
There is 13.08g/100g of carbohydrates in Pine nuts and 21.55g/100g in almonds so let me do the math for you again - difference is about 65%.
Less fat in almonds
In almonds is less fats than in Pine nuts.
The tables above show us that there is 68.37g/100g of fats in Pine nuts and 49.93g/100g in almonds. In this case difference is about 37%.
Almonds
579kcal- Calories579
- Carbohydrates21.55 g
- Fat49.93 g
- Dietary fiber12.5 g
- Protein21.15 g
100g | ounce | handfull | tablespoon | cup | half cup
Calories source
- 14% CARBS.
- 14% PROTEIN
- 72% FAT
Pine nuts
673kcal- Calories673
- Carbohydrates13.08 g
- Fat68.37 g
- Dietary fiber3.7 g
- Protein13.69 g
100g | ounce | handfull | tablespoon | cup | half cup
Calories source
- 7% CARBS
- 8% PROTEIN
- 85% FAT
Vitamins: Pine nuts vs almonds
- Vitaminium B1 (Thiamine):
Pine nuts - 78% more than almonds - Vitaminium B2 (riboflavin):
almonds - 401% more than Pine nuts - Vitaminium B3 (Niacin):
Pine nuts - 21% more than almonds - Vitaminium B5:
almonds - 50% more than Pine nuts - Vitaminium B6:
almonds - 46% more than Pine nuts - Vitaminium B9 (Folic acid):
almonds - 29% more than Pine nuts - Vitaminium E:
almonds - 179% more than Pine nuts - Beta karoten:
Pine nuts - 1600% more than almonds
Minerals: almonds vs Pine nuts
- Calcium:
almonds - 1581% more than Pine nuts - Iron:
Pine nuts - 49% more than almonds - Magnessium:
almonds - 8% more than Pine nuts - Phosphorus:
Pine nuts - 20% more than almonds - Potassium:
almonds - 23% more than Pine nuts - Sodium:
Pine nuts - 100% more than almonds - Zink:
Pine nuts - 107% more than almonds
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Compares of Pine nuts
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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