Almond paste vs Pine nuts, raw
In short
For the same 100 calories you eat 22 g of almond paste or 16 g of pine nuts, raw. Most of those in pine nuts, raw come from fat.
More in pine nuts, raw: manganese (8.5×), copper, thiamin (5.4×), zinc (2.7×) and total fat. Everything else is within 4% of a day's needs.
Calories, and where they come from
21.8 g · 2 g protein · 10.4 g carbs (7.9 g sugars) · 6.1 g fat
15.6 g · 2.4 g protein · 2.9 g carbs · 9.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese8% vs 69%
0.19 mg vs 1.6 mg
- Copper11% vs 19%
0.099 mg vs 0.17 mg
- Thiamin (B1)1% vs 8%
0.018 mg vs 0.097 mg
- Zinc3% vs 8%
0.32 mg vs 0.89 mg
- Total fat8% vs 12%
6.1 g vs 9.5 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 2.4 g4%·5%
- Carbohydrates10.4 g · 2.9 g4%·1%
- Fiber1 g · 0.61 g4%·2%
- Sodiumlimit2 mg · 0 mg<1%·0%
- Potassium68.6 mg · 102 mg1%·2%
- Calcium37.6 mg · 1.4 mg3%·<1%
- Iron0.35 mg · 0.83 mg2%·5%
- Magnesium28.4 mg · 32 mg7%·8%
- Phosphorus56.3 mg · 84 mg5%·7%
- Vitamin K0 µg · 0.5 µg0%·<1%
- Niacin (B3)0.31 mg · 0.69 mg2%·4%
- Vitamin B60.008 mg · 0.04 mg<1%·2%
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.