pine nuts vs almonds
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
pine nuts: 100g (100g) | almonds: 100g (100g)
673
pine nuts
579
almonds
15.7g
pine nuts
21.5g
almonds
18.6g
pine nuts
20g
almonds
61.3g
pine nuts
51.1g
almonds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
9%
pine nuts
15%
almonds
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| Nutrient | pine nuts | almonds |
|---|---|---|
| Calories | 673 | 579 |
| Protein | 15.7g | 21.5g |
| Carbs | 18.6g | 20g |
| Fat | 61.3g | 51.1g |
| Fiber | 3.94g | 10.8g |
| Sugar | — | — |
| Sodium | 0mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | — | 3.78g |
| Potassium | 655mg | 733mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 8.74mg | 254mg |
| Iron | 5.36mg | 3.74mg |
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 pine nuts or almonds better for weight loss?
For weight loss, almonds is the better choice. pine nuts has 673 calories and 15.7g protein per serving, while almonds has 579 calories and 21.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, pine nuts or almonds?
almonds has more protein per serving. pine nuts provides 15.7g and almonds provides 21.5g of protein.
Can I eat both pine nuts and almonds together?
Yes! Combining pine nuts and almonds gives you 1252 calories and 37.2g protein. This combination can work well as part of a balanced meal.