Almond Butter vs Pine Nuts
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Almond Butter has more protein per 100 calories: 3.42 g against 2.28 g.
- Almond Butter is lighter per 100 g: 614 kcal against 689 kcal.
- Almond Butter leads in 29 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Folate.
- Pine Nuts leads in 8 micronutrients, including Thiamin (B1), Niacin (B3), Vitamin B6.
Per 100 calories
| Nutrient | Almond Butter | Pine Nuts |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.42 g | 2.28 g |
| Carbs | 3.06 g | 2.7 g |
| Fat | 9.04 g | 8.9 g |
| Vitamins | ||
| Thiamin (B1) | 0.007 mg | 0.091 mg |
| Riboflavin (B2) | 0.153 mg | 0 mg |
| Niacin (B3) | 0.515 mg | 0.649 mg |
| Pantothenic Acid (B5) | 0.052 mg | 0 mg |
| Vitamin B6 | 0.017 mg | 0.037 mg |
| Folate | 8.63 µg | 0 µg |
| Choline | 8.49 mg | 0 mg |
| Vitamin E | 3.94 mg | 0 mg |
| Vitamin K | 0 µg | 0.464 µg |
| Minerals | ||
| Calcium | 56.5 mg | 1.27 mg |
| Iron | 0.568 mg | 0.778 mg |
| Magnesium | 45.4 mg | 29.9 mg |
| Phosphorus | 82.7 mg | 78.4 mg |
| Potassium | 122 mg | 95.1 mg |
| Sodium | 1.14 mg | 0 mg |
| Zinc | 0.536 mg | 0.829 mg |
| Copper | 0.152 mg | 0.163 mg |
| Manganese | 0.347 mg | 1.48 mg |
| Selenium | 0.391 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 1.68 g | 0.572 g |
| Sugar | 0.721 g | 0 g |
| Starch | 0.013 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 2.21 g | 0 g |
| Monounsaturated Fat | 5.28 g | 0 g |
| Saturated Fat | 0.676 g | 0 g |
| Omega-6 (Linoleic Acid) | 2.21 g | 0 g |
| Amino Acids | ||
| Histidine | 0.09 g | 0.054 g |
| Isoleucine | 0.132 g | 0.082 g |
| Leucine | 0.241 g | 0.16 g |
| Lysine | 0.1 g | 0.085 g |
| Methionine | 0.02 g | 0.048 g |
| Cystine | 0.039 g | 0 g |
| Phenylalanine | 0.187 g | 0.086 g |
| Tyrosine | 0.097 g | 0.085 g |
| Threonine | 0.09 g | 0.068 g |
| Tryptophan | 0.026 g | 0.021 g |
| Valine | 0.153 g | 0.107 g |
| Arginine | 0.388 g | 0.386 g |
| Alanine | 0.161 g | 0.108 g |
| Serine | 0.391 g | 0.2 g |
| Proline | 0.963 g | 0.499 g |
| Glycine | 0.239 g | 0.106 g |
| Aspartic Acid | 0.149 g | 0.152 g |
| Glutamic Acid | 0.151 g | 0.143 g |
Per 100 grams
| Nutrient | Almond Butter | Pine Nuts |
|---|---|---|
| Calories | 614 kcal | 689 kcal |
| Protein | 21 g | 15.7 g |
| Carbs | 18.8 g | 18.6 g |
| Fat | 55.5 g | 61.3 g |
| Vitamins | ||
| Thiamin (B1) | 0.041 mg | 0.625 mg |
| Riboflavin (B2) | 0.939 mg | 0 mg |
| Niacin (B3) | 3.16 mg | 4.47 mg |
| Pantothenic Acid (B5) | 0.318 mg | 0 mg |
| Vitamin B6 | 0.103 mg | 0.255 mg |
| Folate | 53 µg | 0 µg |
| Choline | 52.1 mg | 0 mg |
| Vitamin E | 24.2 mg | 0 mg |
| Vitamin K | 0 µg | 3.2 µg |
| Minerals | ||
| Calcium | 347 mg | 8.74 mg |
| Iron | 3.49 mg | 5.36 mg |
| Magnesium | 279 mg | 206 mg |
| Phosphorus | 508 mg | 540 mg |
| Potassium | 748 mg | 655 mg |
| Sodium | 7 mg | 0 mg |
| Zinc | 3.29 mg | 5.71 mg |
| Copper | 0.934 mg | 1.12 mg |
| Manganese | 2.13 mg | 10.2 mg |
| Selenium | 2.4 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 10.3 g | 3.94 g |
| Sugar | 4.43 g | 0 g |
| Starch | 0.08 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 13.6 g | 0 g |
| Monounsaturated Fat | 32.4 g | 0 g |
| Saturated Fat | 4.15 g | 0 g |
| Omega-6 (Linoleic Acid) | 13.6 g | 0 g |
| Amino Acids | ||
| Histidine | 0.55 g | 0.37 g |
| Isoleucine | 0.813 g | 0.567 g |
| Leucine | 1.48 g | 1.1 g |
| Lysine | 0.612 g | 0.587 g |
| Methionine | 0.122 g | 0.33 g |
| Cystine | 0.242 g | 0 g |
| Phenylalanine | 1.15 g | 0.593 g |
| Tyrosine | 0.595 g | 0.587 g |
| Threonine | 0.555 g | 0.467 g |
| Tryptophan | 0.159 g | 0.147 g |
| Valine | 0.937 g | 0.737 g |
| Arginine | 2.38 g | 2.66 g |
| Alanine | 0.99 g | 0.747 g |
| Serine | 2.4 g | 1.38 g |
| Proline | 5.91 g | 3.44 g |
| Glycine | 1.47 g | 0.73 g |
| Aspartic Acid | 0.915 g | 1.05 g |
| Glutamic Acid | 0.926 g | 0.983 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Almond Butter and Pine Nuts, including preparation variants and research-cited compound levels, or compare any two foods.