Almonds vs Pine nuts, dried
In short
For the same 100 calories you eat 17 g of almonds or 15 g of pine nuts, dried. Both get most of their calories from fat.
More in almonds: vitamin E (2.9×), riboflavin (5.9×) and fiber (3.3×). More in pine nuts, dried: vitamin K. Everything else is within 4% of a day's needs.
Calories, and where they come from
16.7 g · 3.5 g protein · 3.5 g carbs (0.81 g sugars) · 8.8 g fat
14.9 g · 2 g protein · 1.9 g carbs (0.53 g sugars) · 10.2 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 calories 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 E4 mg · 1.4 mg27%9%
- Riboflavin (B2)0.2 mg · 0.034 mg15%3%
- Vitamin K0 µg · 8 µg0%7%
- Fiber1.8 g · 0.55 g7%2%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 2 g7%·4%
- Total fat8.8 g · 10.2 g11%·13%
- Saturated fatlimit0.68 g · 0.73 g3%·4%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 1.9 g1%·1%
- Sodiumlimit0.5 mg · 0.3 mg<1%·<1%
- Potassium119 mg · 88.7 mg3%·2%
- Calcium44.8 mg · 2.4 mg3%·<1%
- Iron0.62 mg · 0.82 mg3%·5%
- Magnesium46.7 mg · 37.3 mg11%·9%
- Phosphorus78.8 mg · 85.4 mg6%·7%
- Zinc0.55 mg · 0.96 mg5%·9%
- Copper0.18 mg · 0.2 mg20%·22%
- Selenium0.33 µg · 0.1 µg1%·<1%
- Vitamin A0 µg · 0.15 µg0%·<1%
- Vitamin C0 mg · 0.12 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.013 mg · 0.054 mg1%·5%
- Niacin (B3)0.61 mg · 0.65 mg4%·4%
- Vitamin B60.023 mg · 0.014 mg1%·1%
- Folate9.2 µg · 5.1 µg2%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.7 mg · 8.3 mg2%·2%
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.