Almonds vs Pine nuts, raw
In short
Gram for gram, there are 8% more calories in pine nuts, raw than in almonds (643 vs 598 in 100 g). Both get most of their calories from fat.
More in almonds: fiber (2.8×), calcium, magnesium and protein. More in pine nuts, raw: thiamin (8.1×), zinc, total fat, iron and 3 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
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.
- Thiamin (B1)0.077 mg · 0.63 mg6%52%
- Fiber10.9 g · 3.9 g39%14%
- Zinc3.3 mg · 5.7 mg30%52%
- Calcium268 mg · 8.7 mg21%1%
- Magnesium279 mg · 206 mg66%49%
- Total fat52.5 g · 61.3 g67%79%
- Protein21 g · 15.7 g42%31%
- Iron3.7 mg · 5.4 mg21%30%
- Vitamin B60.14 mg · 0.25 mg8%15%
- Phosphorus471 mg · 540 mg38%43%
- Niacin (B3)3.6 mg · 4.5 mg23%28%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates21 g · 18.6 g8%·7%
- Sodiumlimit3 mg · 0 mg<1%·0%
- Potassium713 mg · 655 mg15%·14%
- Copper1.1 mg · 1.1 mg122%·124%
- Vitamin K0 µg · 3.2 µg0%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, selenium, vitamin A, vitamin C, vitamin D, vitamin E, riboflavin (B2), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), 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.