Almond paste vs Pine nuts, raw
In short
Gram for gram, there are 40% more calories in pine nuts, raw than in almond paste (643 vs 458 in 100 g). Most of those in pine nuts, raw come from fat.
More in almond paste: calcium (20×) and carbohydrates (2.6×). More in pine nuts, raw: manganese (12×), copper (2.5×), thiamin (7.6×), total fat (2.2×) and 8 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
9 g protein · 47.8 g carbs (36.3 g sugars) · 27.7 g fat
15.7 g protein · 18.6 g carbs · 61.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Manganese0.86 mg · 10.3 mg37%446%
- Copper0.45 mg · 1.1 mg50%124%
- Thiamin (B1)0.082 mg · 0.63 mg7%52%
- Total fat27.7 g · 61.3 g36%79%
- Zinc1.5 mg · 5.7 mg13%52%
- Phosphorus258 mg · 540 mg21%43%
- Iron1.6 mg · 5.4 mg9%30%
- Niacin (B3)1.4 mg · 4.5 mg9%28%
- Magnesium130 mg · 206 mg31%49%
- Protein9 g · 15.7 g18%31%
- Vitamin B60.036 mg · 0.25 mg2%15%
- Calcium172 mg · 8.7 mg13%1%
- Carbohydrates47.8 g · 18.6 g17%7%
- Potassium314 mg · 655 mg7%14%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Fiber4.8 g · 3.9 g17%·14%
- Sodiumlimit9 mg · 0 mg<1%·0%
- Vitamin K0 µg · 3.2 µg0%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, vitamin E, riboflavin (B2), pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Almond paste (SR Legacy 170160), Pine nuts, raw (Foundation 2346392). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.