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Almond butter
Almond butter5
VS
Pine nuts
Pine nuts5

Dead heat · 10 categories decided

Almond butter: 100 g · Pine nuts: 100 g.

The verdict

It's a dead heat — each wins 5 of 10 match-ups.

Pick Almond butter for more protein, more fiber, more potassium, more calcium and more magnesium.

Pick Pine nuts for less sugar, less saturated fat, less sodium, more iron and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    614 kcal
    673 kcal
  • Proteinmore is better
    WIN20.96 g
    13.69 g
  • Carbohydrate
    18.82 g
    13.08 g
  • Fibermore is better
    WIN10.3 g
    3.7 g
  • Total sugarsless is better
    6.27 g
    3.59 gWIN
  • Total fat
    55.5 g
    68.37 g
  • Saturated fatless is better
    6.55 g
    4.9 gWIN
  • Sodiumless is better
    227 mg
    2 mgWIN
  • Potassiummore is better
    WIN748 mg
    597 mg
  • Calciummore is better
    WIN347 mg
    16 mg
  • Ironmore is better
    3.49 mg
    5.53 mgWIN
  • Magnesiummore is better
    WIN279 mg
    251 mg
  • Vitamin Cmore is better
    0 mg
    0.8 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.