Pine nuts, dried vs Almond butter
In short
For the same 100 calories you eat 15 g of pine nuts, dried or 16 g of almond butter. Both get most of their calories from fat.
More in pine nuts, dried: vitamin K, copper and zinc. More in almond butter: riboflavin (4.3×) and vitamin E. Everything else is within 4% of a day's needs.
Calories, and where they come from
14.9 g · 2 g protein · 1.9 g carbs (0.53 g sugars) · 10.2 g fat
15.6 g · 3.2 g protein · 3.3 g carbs (0.69 g sugars) · 8.2 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Riboflavin (B2)3% vs 11%
0.034 mg vs 0.15 mg
- Vitamin E9% vs 17%
1.4 mg vs 2.6 mg
- Vitamin K7% vs 0%
8 µg vs 0 µg
- Copper22% vs 17%
0.2 mg vs 0.15 mg
- Zinc9% vs 4%
0.96 mg vs 0.49 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 3.2 g4%·6%
- Total fat10.2 g · 8.2 g13%·11%
- Saturated fatlimit0.73 g · 0.66 g4%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates1.9 g · 3.3 g1%·1%
- Fiber0.55 g · 1.5 g2%·5%
- Sodiumlimit0.3 mg · 36.2 mg<1%·2%
- Potassium88.7 mg · 116 mg2%·2%
- Calcium2.4 mg · 41 mg<1%·3%
- Iron0.82 mg · 0.64 mg5%·4%
- Magnesium37.3 mg · 41.5 mg9%·10%
- Phosphorus85.4 mg · 78.6 mg7%·6%
- Selenium0.1 µg · 0.12 µg<1%·<1%
- Vitamin A0.15 µg · 0 µg<1%·0%
- Vitamin C0.12 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.054 mg · 0.015 mg5%·1%
- Niacin (B3)0.65 mg · 0.61 mg4%·4%
- Vitamin B60.014 mg · 0.013 mg1%·1%
- Folate5.1 µg · 6.6 µg1%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.3 mg · 8.1 mg2%·1%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Pine nuts, dried (SR Legacy 170591), Almond butter (Survey (FNDDS) 2707533). 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.