Almonds vs Pine nuts, raw
In short
One serving each: 170 calories in almonds (1 oz, 28.4 g), 182 calories in pine nuts, raw (1 oz, 28.3 g). Both get most of their calories from fat.
More in almonds: fiber (2.8×), calcium and magnesium. More in pine nuts, raw: thiamin (8.1×) and zinc. 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 (28.3 g) · 4.4 g protein · 5.3 g carbs · 17.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Thiamin (B1)2% vs 15%
0.022 mg vs 0.18 mg
- Fiber11% vs 4%
3.1 g vs 1.1 g
- Zinc9% vs 15%
0.94 mg vs 1.6 mg
- Calcium6% vs <1%
76 mg vs 2.5 mg
- Magnesium19% vs 14%
79.1 mg vs 58.3 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein5.9 g · 4.4 g12%·9%
- Total fat14.9 g · 17.3 g19%·22%
- Carbohydrates6 g · 5.3 g2%·2%
- Sodiumlimit0.85 mg · 0 mg<1%·0%
- Potassium202 mg · 185 mg4%·4%
- Iron1.1 mg · 1.5 mg6%·8%
- Phosphorus134 mg · 153 mg11%·12%
- Copper0.31 mg · 0.32 mg35%·35%
- Vitamin K0 µg · 0.91 µg0%·1%
- Niacin (B3)1 mg · 1.3 mg6%·8%
- Vitamin B60.039 mg · 0.072 mg2%·4%
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.