Pine nuts, dried vs Almond paste

Pine nuts, driedAlmond paste
Same weightSame caloriesOne serving

In short

Gram for gram, there are 47% more calories in pine nuts, dried than in almond paste (673 vs 458 in 100 g). Most of the calories in pine nuts, dried come from fat.

More in pine nuts, dried: copper (2.9×), total fat (2.5×), zinc (4.4×), vitamin K and 9 more. More in almond paste: vitamin E, riboflavin, carbohydrates (3.7×), calcium (11×) and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Pine nuts, dried673 cal

13.7 g protein · 13.1 g carbs (3.6 g sugars) · 68.4 g fat

Almond paste458 cal

9 g protein · 47.8 g carbs (36.3 g sugars) · 27.7 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.

0%75%150%
  • Copper1.3 mg · 0.45 mg
    147%50%
  • Total fat68.4 g · 27.7 g
    88%36%
  • Zinc6.5 mg · 1.5 mg
    59%13%
  • Vitamin K53.9 µg · 0 µg
    45%0%
  • Magnesium251 mg · 130 mg
    60%31%
  • Vitamin E9.3 mg · 13.5 mg
    62%90%
  • Phosphorus575 mg · 258 mg
    46%21%
  • Thiamin (B1)0.36 mg · 0.082 mg
    30%7%
  • Iron5.5 mg · 1.6 mg
    31%9%
  • Niacin (B3)4.4 mg · 1.4 mg
    27%9%
  • Riboflavin (B2)0.23 mg · 0.41 mg
    17%32%
  • Carbohydrates13.1 g · 47.8 g
    5%17%
  • Calcium16 mg · 172 mg
    1%13%
  • Saturated fatlimit4.9 g · 2.6 g
    24%13%
  • Folate34 µg · 73 µg
    9%18%
  • Protein13.7 g · 9 g
    27%18%
  • Selenium0.7 µg · 4.2 µg
    1%8%
  • Potassium597 mg · 314 mg
    13%7%
  • Choline55.8 mg · 28.5 mg
    10%5%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Cholesterollimit0 mg · 0 mg0%·0%
  • Fiber3.7 g · 4.8 g13%·17%
  • Sodiumlimit2 mg · 9 mg<1%·<1%
  • Vitamin A1 µg · 0 µg<1%·0%
  • Vitamin C0.8 mg · 0.1 mg1%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B60.094 mg · 0.036 mg6%·2%
  • Vitamin B120 µg · 0 µg0%·0%

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 paste (Survey (FNDDS) 2707535). 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.

vs
Compare Pine nuts, dried withAlmond pastePine nuts, rawGinkgo nuts, rawDried ginkgo nuts