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Almond butter
Almond butter5
VS
Pine nuts
Pine nuts5

Dead heat · 10 categories decided

Both foods compared at 100 kcal.

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
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.41 g
    2.03 g
  • Carbohydrate
    3.07 g
    1.94 g
  • Fibermore is better
    WIN1.68 g
    0.55 g
  • Total sugarsless is better
    1.02 g
    0.53 gWIN
  • Total fat
    9.04 g
    10.16 g
  • Saturated fatless is better
    1.07 g
    0.73 gWIN
  • Sodiumless is better
    36.97 mg
    0.3 mgWIN
  • Potassiummore is better
    WIN121.82 mg
    88.71 mg
  • Calciummore is better
    WIN56.51 mg
    2.38 mg
  • Ironmore is better
    0.57 mg
    0.82 mgWIN
  • Magnesiummore is better
    WIN45.44 mg
    37.3 mg
  • Vitamin Cmore is better
    0 mg
    0.12 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.