Almonds vs Pine Nuts – Which is Healthier?

Our Verdict

When comparing almonds to pine nuts, we picked the almonds.

Why?

It’s not just our pro-almond bias, but it was closer than you might have expected in some rounds!

In terms of macros, almonds have more than 2x the fiber and carbs and nearly 2x the protein, while pine nuts have somewhat more fats (healthy ones, though); we say that on balance, that’s a first-round win for almonds.

In the category of vitamins, almonds have more of vitamins B2, B5, B6, B7, B9, and E, while pine nuts have more of vitamins B1 and B3, an easy win for almonds here.

Looking at minerals, almonds have more calcium, magnesium, potassium, and selenium, while pine nuts have more copper, iron, magnesium, and zinc, for a 4:4 tie in this round.

In other considerations, almonds are much higher in polyphenols, so that’s another point in their favor. Do note however that this is for almonds with their skin on, not blanched. Blanching them would greatly reduce their polyphenol content.

Adding up the sections makes for an overall win for almonds, but by all means do enjoy either or both, as diversity is best!

Want to learn more?

You might like:

Why You Should Diversify Your Nuts!

Enjoy!