almonds vs pine nuts
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
almonds
Best for muscle gain
almonds
Best for low-carb
pine nuts
Macro Comparison
almonds: 100g (100g) | pine nuts: 100g (100g)
579
almonds
673
pine nuts
21.5g
almonds
15.7g
pine nuts
20g
almonds
18.6g
pine nuts
51.1g
almonds
61.3g
pine nuts
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
almonds
9%
pine nuts
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| Nutrient | almonds | pine nuts |
|---|---|---|
| Calories | 579 | 673 |
| Protein | 21.5g | 15.7g |
| Carbs | 20g | 18.6g |
| Fat | 51.1g | 61.3g |
| Fiber | 10.8g | 3.94g |
| Sugar | — | — |
| Sodium | 0mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | 3.78g | — |
| Potassium | 733mg | 655mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 254mg | 8.74mg |
| Iron | 3.74mg | 5.36mg |
Which Should You Choose?
For weight loss
Choose almonds. With 579 calories and 21.5g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose almonds. almonds delivers 21.5g protein per serving — 5.8g more than pine nuts.
For low-carb diets
Choose pine nuts with 18.6g carbs per serving.
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Take the free quizCommon Questions
Is almonds or pine nuts better for weight loss?
For weight loss, almonds is the better choice. almonds has 579 calories and 21.5g protein per serving, while pine nuts has 673 calories and 15.7g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, almonds or pine nuts?
almonds has more protein per serving. almonds provides 21.5g and pine nuts provides 15.7g of protein.
Can I eat both almonds and pine nuts together?
Yes! Combining almonds and pine nuts gives you 1252 calories and 37.2g protein. This combination can work well as part of a balanced meal.