Lets compare vitamin content per 14 ounces of Pine Nuts vs Almonds:
Dried Pine Nuts have 1.8 times more Vitamin B1, 1.2 times more Vitamin B3 and more Vitamin K than Almonds.
While Almonds contain 5 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 4.4 times more Vitamin B7, 1.3 times more Vitamin B9 and 2.7 times more Vitamin E than Dried Pine Nuts.
Both Dried Pine Nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Pine Nuts vs Almonds:
Dried Pine Nuts have 1.3 times more Copper, 1.5 times more Iron, 4 times more Manganese and 2.1 times more Zinc than Almonds.
While Almonds contain 16.8 times more Calcium, 13.8 times more Molybdenum and 5.9 times more Selenium than Dried Pine Nuts.
Both Dried Pine Nuts and Almonds have similar amounts of Magnesium, Phosphorus and Potassium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Dried Pine Nuts have 1.4 times more Fat, 1.3 times more Saturated Fat, 54.7 times more Omega 3 and 2.7 times more Omega 6 than Almonds.
While Almonds contain 1.6 times more Carbohydrate, 3.4 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
Both Dried Pine Nuts and Almonds have similar amounts of Energy and Sugars per 14 oz.
Both Dried Pine Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.