Almonds vs Pine nuts, dried
In short
Gram for gram, there are 13% more calories in pine nuts, dried than in almonds (673 vs 598 in 100 g). Both get most of their calories from fat.
More in almonds: vitamin E (2.6×), riboflavin (5.3×), fiber (2.9×), calcium (17×) and 3 more. More in pine nuts, dried: vitamin K, zinc, copper, thiamin (4.7×) and 5 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
21 g protein · 21 g carbs (4.9 g sugars) · 52.5 g fat
13.7 g protein · 13.1 g carbs (3.6 g sugars) · 68.4 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.
- Vitamin E23.9 mg · 9.3 mg159%62%
- Riboflavin (B2)1.2 mg · 0.23 mg92%17%
- Vitamin K0 µg · 53.9 µg0%45%
- Zinc3.3 mg · 6.5 mg30%59%
- Fiber10.9 g · 3.7 g39%13%
- Copper1.1 mg · 1.3 mg122%147%
- Thiamin (B1)0.077 mg · 0.36 mg6%30%
- Total fat52.5 g · 68.4 g67%88%
- Calcium268 mg · 16 mg21%1%
- Protein21 g · 13.7 g42%27%
- Iron3.7 mg · 5.5 mg21%31%
- Phosphorus471 mg · 575 mg38%46%
- Magnesium279 mg · 251 mg66%60%
- Folate55 µg · 34 µg14%9%
- Niacin (B3)3.6 mg · 4.4 mg23%27%
- Saturated fatlimit4.1 g · 4.9 g20%24%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21 g · 13.1 g8%·5%
- Sodiumlimit3 mg · 2 mg<1%·<1%
- Potassium713 mg · 597 mg15%·13%
- Selenium2 µg · 0.7 µg4%·1%
- Vitamin A0 µg · 1 µg0%·<1%
- Vitamin C0 mg · 0.8 mg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin B60.14 mg · 0.094 mg8%·6%
- Vitamin B120 µg · 0 µg0%·0%
- Choline52.1 mg · 55.8 mg9%·10%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Pine nuts, dried (SR Legacy 170591). 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.