Almonds vs Pine nuts, dried
In short
One serving each: 170 calories in almonds (1 oz, 28.4 g), 191 calories in pine nuts, dried (1 oz (167 kernels), 28.4 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 protein. More in pine nuts, dried: vitamin K, zinc, copper, thiamin (4.7×) and total fat. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 5.9 g protein · 6 g carbs (1.4 g sugars) · 14.9 g fat
1 oz (167 kernels) (28.4 g) · 3.9 g protein · 3.7 g carbs (1 g sugars) · 19.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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 E6.8 mg · 2.6 mg45%18%
- Riboflavin (B2)0.34 mg · 0.064 mg26%5%
- Vitamin K0 µg · 15.3 µg0%13%
- Zinc0.94 mg · 1.8 mg9%17%
- Fiber3.1 g · 1 g11%4%
- Copper0.31 mg · 0.38 mg35%42%
- Thiamin (B1)0.022 mg · 0.1 mg2%9%
- Total fat14.9 g · 19.4 g19%25%
- Calcium76 mg · 4.5 mg6%<1%
- Protein5.9 g · 3.9 g12%8%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Saturated fatlimit1.2 g · 1.4 g6%·7%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates6 g · 3.7 g2%·1%
- Sodiumlimit0.85 mg · 0.57 mg<1%·<1%
- Potassium202 mg · 169 mg4%·4%
- Iron1.1 mg · 1.6 mg6%·9%
- Magnesium79.1 mg · 71.2 mg19%·17%
- Phosphorus134 mg · 163 mg11%·13%
- Selenium0.57 µg · 0.2 µg1%·<1%
- Vitamin A0 µg · 0.28 µg0%·<1%
- Vitamin C0 mg · 0.23 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Niacin (B3)1 mg · 1.2 mg6%·8%
- Vitamin B60.039 mg · 0.027 mg2%·2%
- Folate15.6 µg · 9.6 µg4%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline14.8 mg · 15.8 mg3%·3%
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.