Nuts Almonds vs Nuts Pine Nuts
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Nuts Almonds has more protein per 100 calories: 3.5 g against 2.28 g.
- Nuts Almonds is lighter per 100 g: 603 kcal against 689 kcal.
- Nuts Almonds leads in 32 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Folate.
- Nuts Pine Nuts leads in 7 micronutrients, including Thiamin (B1), Vitamin B6, Vitamin K.
Per 100 calories
| Nutrient | Nuts Almonds | Nuts Pine Nuts |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.5 g | 2.28 g |
| Carbs | 3.21 g | 2.7 g |
| Fat | 8.94 g | 8.9 g |
| Vitamins | ||
| Thiamin (B1) | 0.014 mg | 0.091 mg |
| Riboflavin (B2) | 0.164 mg | 0 mg |
| Niacin (B3) | 0.606 mg | 0.649 mg |
| Pantothenic Acid (B5) | 0.046 mg | 0 mg |
| Vitamin B6 | 0.021 mg | 0.037 mg |
| Folate | 6.8 µg | 0 µg |
| Choline | 8.65 mg | 0 mg |
| Vitamin E | 4.14 mg | 0 mg |
| Vitamin K | 0 µg | 0.464 µg |
| Minerals | ||
| Calcium | 46.4 mg | 1.27 mg |
| Iron | 0.615 mg | 0.778 mg |
| Magnesium | 45.9 mg | 29.9 mg |
| Phosphorus | 77.8 mg | 78.4 mg |
| Potassium | 117 mg | 95.1 mg |
| Sodium | 0.332 mg | 0 mg |
| Zinc | 0.529 mg | 0.829 mg |
| Copper | 0.171 mg | 0.163 mg |
| Manganese | 0.389 mg | 1.48 mg |
| Selenium | 0.506 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 1.78 g | 0.572 g |
| Sugar | 0.781 g | 0 g |
| Starch | 0.107 g | 0 g |
| Fructose | 0.001 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 2.2 g | 0 g |
| Monounsaturated Fat | 5.63 g | 0 g |
| Saturated Fat | 0.689 g | 0 g |
| Trans Fat | 0.001 g | 0 g |
| Omega-3 (ALA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 2.19 g | 0 g |
| Amino Acids | ||
| Histidine | 0.093 g | 0.054 g |
| Isoleucine | 0.119 g | 0.082 g |
| Leucine | 0.243 g | 0.16 g |
| Lysine | 0.096 g | 0.085 g |
| Methionine | 0.029 g | 0.048 g |
| Cystine | 0.041 g | 0 g |
| Phenylalanine | 0.188 g | 0.086 g |
| Tyrosine | 0.081 g | 0.085 g |
| Threonine | 0.106 g | 0.068 g |
| Tryptophan | 0.033 g | 0.021 g |
| Valine | 0.137 g | 0.107 g |
| Arginine | 0.407 g | 0.386 g |
| Alanine | 0.165 g | 0.108 g |
| Serine | 0.444 g | 0.2 g |
| Proline | 0.939 g | 0.499 g |
| Glycine | 0.24 g | 0.106 g |
| Aspartic Acid | 0.16 g | 0.152 g |
| Glutamic Acid | 0.158 g | 0.143 g |
Per 100 grams
| Nutrient | Nuts Almonds | Nuts Pine Nuts |
|---|---|---|
| Calories | 603 kcal | 689 kcal |
| Protein | 21.1 g | 15.7 g |
| Carbs | 19.4 g | 18.6 g |
| Fat | 53.9 g | 61.3 g |
| Vitamins | ||
| Thiamin (B1) | 0.084 mg | 0.625 mg |
| Riboflavin (B2) | 0.99 mg | 0 mg |
| Niacin (B3) | 3.65 mg | 4.47 mg |
| Pantothenic Acid (B5) | 0.275 mg | 0 mg |
| Vitamin B6 | 0.127 mg | 0.255 mg |
| Folate | 41 µg | 0 µg |
| Choline | 52.1 mg | 0 mg |
| Vitamin E | 25 mg | 0 mg |
| Vitamin K | 0 µg | 3.2 µg |
| Minerals | ||
| Calcium | 280 mg | 8.74 mg |
| Iron | 3.71 mg | 5.36 mg |
| Magnesium | 277 mg | 206 mg |
| Phosphorus | 469 mg | 540 mg |
| Potassium | 706 mg | 655 mg |
| Sodium | 2 mg | 0 mg |
| Zinc | 3.19 mg | 5.71 mg |
| Copper | 1.03 mg | 1.12 mg |
| Manganese | 2.35 mg | 10.2 mg |
| Selenium | 3.05 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 10.7 g | 3.94 g |
| Sugar | 4.71 g | 0 g |
| Starch | 0.645 g | 0 g |
| Fructose | 0.005 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 13.3 g | 0 g |
| Monounsaturated Fat | 34 g | 0 g |
| Saturated Fat | 4.15 g | 0 g |
| Trans Fat | 0.007 g | 0 g |
| Omega-3 (ALA) | 0.006 g | 0 g |
| Omega-6 (Linoleic Acid) | 13.2 g | 0 g |
| Amino Acids | ||
| Histidine | 0.563 g | 0.37 g |
| Isoleucine | 0.718 g | 0.567 g |
| Leucine | 1.47 g | 1.1 g |
| Lysine | 0.581 g | 0.587 g |
| Methionine | 0.172 g | 0.33 g |
| Cystine | 0.248 g | 0 g |
| Phenylalanine | 1.14 g | 0.593 g |
| Tyrosine | 0.488 g | 0.587 g |
| Threonine | 0.636 g | 0.467 g |
| Tryptophan | 0.201 g | 0.147 g |
| Valine | 0.823 g | 0.737 g |
| Arginine | 2.45 g | 2.66 g |
| Alanine | 0.995 g | 0.747 g |
| Serine | 2.68 g | 1.38 g |
| Proline | 5.66 g | 3.44 g |
| Glycine | 1.45 g | 0.73 g |
| Aspartic Acid | 0.964 g | 1.05 g |
| Glutamic Acid | 0.952 g | 0.983 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Almonds and Nuts Pine Nuts, including preparation variants and research-cited compound levels, or compare any two foods.