Pine nuts, dried vs Almond paste
In short
For the same 100 calories you eat 15 g of pine nuts, dried or 22 g of almond paste. Most of the calories in pine nuts, dried come from fat.
More in pine nuts, dried: copper, vitamin K, zinc (3×) and total fat. More in almond paste: vitamin E (2.1×) and riboflavin (2.7×). 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
21.8 g · 2 g protein · 10.4 g carbs (7.9 g sugars) · 6.1 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 calories 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.
- Copper0.2 mg · 0.099 mg22%11%
- Vitamin E1.4 mg · 3 mg9%20%
- Vitamin K8 µg · 0 µg7%0%
- Zinc0.96 mg · 0.32 mg9%3%
- Total fat10.2 g · 6.1 g13%8%
- Riboflavin (B2)0.034 mg · 0.09 mg3%7%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 2 g4%·4%
- Saturated fatlimit0.73 g · 0.57 g4%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates1.9 g · 10.4 g1%·4%
- Fiber0.55 g · 1 g2%·4%
- Sodiumlimit0.3 mg · 2 mg<1%·<1%
- Potassium88.7 mg · 68.6 mg2%·1%
- Calcium2.4 mg · 37.6 mg<1%·3%
- Iron0.82 mg · 0.35 mg5%·2%
- Magnesium37.3 mg · 28.4 mg9%·7%
- Phosphorus85.4 mg · 56.3 mg7%·5%
- Selenium0.1 µg · 0.92 µg<1%·2%
- Vitamin A0.15 µg · 0 µg<1%·0%
- Vitamin C0.12 mg · 0.022 mg<1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.054 mg · 0.018 mg5%·1%
- Niacin (B3)0.65 mg · 0.31 mg4%·2%
- Vitamin B60.014 mg · 0.008 mg1%·<1%
- Folate5.1 µg · 15.9 µg1%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.3 mg · 6.2 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 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.