Pine nuts, dried vs Almonds

Pine nuts, driedAlmonds
Same weightSame caloriesOne serving

In short

Gram for gram, there are 13% more calories in pine nuts, dried than in almonds (673 vs 598 in 100 g). Both get most of their calories from fat.

More in pine nuts, dried: vitamin K, zinc, copper, thiamin (4.7×) and 5 more. More in almonds: vitamin E (2.6×), riboflavin (5.3×), fiber (2.9×), calcium (17×) and 3 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

Almonds598 cal

21 g protein · 21 g carbs (4.9 g sugars) · 52.5 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%87.5%175%
  • Vitamin E9.3 mg · 23.9 mg
    62%159%
  • Riboflavin (B2)0.23 mg · 1.2 mg
    17%92%
  • Vitamin K53.9 µg · 0 µg
    45%0%
  • Zinc6.5 mg · 3.3 mg
    59%30%
  • Fiber3.7 g · 10.9 g
    13%39%
  • Copper1.3 mg · 1.1 mg
    147%122%
  • Thiamin (B1)0.36 mg · 0.077 mg
    30%6%
  • Total fat68.4 g · 52.5 g
    88%67%
  • Calcium16 mg · 268 mg
    1%21%
  • Protein13.7 g · 21 g
    27%42%
  • Iron5.5 mg · 3.7 mg
    31%21%
  • Phosphorus575 mg · 471 mg
    46%38%
  • Magnesium251 mg · 279 mg
    60%66%
  • Folate34 µg · 55 µg
    9%14%
  • Niacin (B3)4.4 mg · 3.6 mg
    27%23%
  • Saturated fatlimit4.9 g · 4.1 g
    24%20%

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%
  • Carbohydrates13.1 g · 21 g5%·8%
  • Sodiumlimit2 mg · 3 mg<1%·<1%
  • Potassium597 mg · 713 mg13%·15%
  • Selenium0.7 µg · 2 µg1%·4%
  • Vitamin A1 µg · 0 µg<1%·0%
  • Vitamin C0.8 mg · 0 mg1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B60.094 mg · 0.14 mg6%·8%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline55.8 mg · 52.1 mg10%·9%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Pine nuts, dried (SR Legacy 170591), Almonds (Survey (FNDDS) 2707485). 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 pasteAlmond butterSalted almondsUnsalted almonds
Pine nuts, dried vs Almonds: nutrition compared | MyFoodAnalysis