Almonds vs Pine Nuts: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Rating: 4.4 on 18 votes.
Marcin PiotrowiczMarcin Piotrowicz
Almonds - calories, kcal, weight, nutrition
Pine nuts - calories, kcal, weight, nutrition

Fact 1: There is 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.

Fact 2: Almonds And Pine nuts Nutrition Difference

Pine nuts vs Almonds: Vitamins and Minerals Comparison

per 100gAlmondsPine nuts
Calories579 673
Carbohydrates21.55 g13.08 g
Fat49.93 g68.37 g
Dietary fiber12.5 g3.7 g
Protein21.15 g13.69 g
Calcium269 mg16 mg
Iron3.71 mg5.53 mg
Magnessium270 mg251 mg
Phosphorus481 mg575 mg
Potassium733 mg597 mg
Sodium1 mg2 mg
Zink3.12 mg6.45 mg
Vitaminium B1 (Thiamine)0.205 mg0.364 mg
Vitaminium B2 (riboflavin)1.138 mg0.227 mg
Vitaminium B3 (Niacin)3.618 mg4.387 mg
Vitaminium B50.47 mg0.313 mg
Vitaminium B60.137 mg0.094 mg
Vitaminium B9 (Folic acid)44 mg34 mg
Vitaminium E26 mg9.33 mg
Beta karoten1 mg17 mg

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%.


  • Calories579
  • Carbohydrates21.55 g
  • Fat49.93 g
  • Dietary fiber12.5 g
  • Protein21.15 g
Almonds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 14% CARBS.
  • 14% PROTEIN
  • 72% FAT

Pine nuts

  • Calories673
  • Carbohydrates13.08 g
  • Fat68.37 g
  • Dietary fiber3.7 g
  • Protein13.69 g
Pine nuts calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 7% CARBS
  • 8% PROTEIN
  • 85% FAT

Vitamins: Pine nuts vs almonds

Minerals: almonds vs Pine nuts

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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