Pine nuts, dried vs Almonds
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
13.7 g protein · 13.1 g carbs (3.6 g sugars) · 68.4 g fat
21 g protein · 21 g carbs (4.9 g sugars) · 52.5 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin E62% vs 159%
9.3 mg vs 23.9 mg
- Riboflavin (B2)17% vs 92%
0.23 mg vs 1.2 mg
- Vitamin K45% vs 0%
53.9 µg vs 0 µg
- Zinc59% vs 30%
6.5 mg vs 3.3 mg
- Fiber13% vs 39%
3.7 g vs 10.9 g
- Copper147% vs 122%
1.3 mg vs 1.1 mg
- Thiamin (B1)30% vs 6%
0.36 mg vs 0.077 mg
- Total fat88% vs 67%
68.4 g vs 52.5 g
- Calcium1% vs 21%
16 mg vs 268 mg
- Protein27% vs 42%
13.7 g vs 21 g
- Iron31% vs 21%
5.5 mg vs 3.7 mg
- Phosphorus46% vs 38%
575 mg vs 471 mg
- Magnesium60% vs 66%
251 mg vs 279 mg
- Folate9% vs 14%
34 µg vs 55 µg
- Niacin (B3)27% vs 23%
4.4 mg vs 3.6 mg
- Saturated fatlimit24% vs 20%
4.9 g vs 4.1 g
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.