Pine nuts, dried vs Lower sodium almond butter

Pine nuts, driedLower sodium almond butter
Same weightSame caloriesOne serving

In short

Gram for gram, the calories are about the same: 673 in 100 g of pine nuts, dried, 645 of lower sodium almond butter. Both get most of their calories from fat.

More in pine nuts, dried: vitamin K, copper, zinc (2×), thiamin (3.8×) and 3 more. More in lower sodium almond butter: riboflavin (4.1×), vitamin E, fiber (2.6×), calcium (17×) 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

Lower sodium almond butter645 cal

20.8 g protein · 21.2 g carbs (4.4 g sugars) · 53 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%
  • Riboflavin (B2)0.23 mg · 0.94 mg
    17%72%
  • Vitamin E9.3 mg · 16.7 mg
    62%111%
  • Vitamin K53.9 µg · 0 µg
    45%0%
  • Copper1.3 mg · 0.97 mg
    147%108%
  • Zinc6.5 mg · 3.2 mg
    59%29%
  • Thiamin (B1)0.36 mg · 0.095 mg
    30%8%
  • Fiber3.7 g · 9.7 g
    13%35%
  • Total fat68.4 g · 53 g
    88%68%
  • Calcium16 mg · 264 mg
    1%20%
  • Protein13.7 g · 20.8 g
    27%42%
  • Iron5.5 mg · 4.1 mg
    31%23%
  • Phosphorus575 mg · 507 mg
    46%41%
  • Magnesium251 mg · 268 mg
    60%64%

Show as: bars · dots

Where they are alike

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

  • Saturated fatlimit4.9 g · 4.3 g24%·21%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates13.1 g · 21.2 g5%·8%
  • Sodiumlimit2 mg · 1 mg<1%·<1%
  • Potassium597 mg · 745 mg13%·16%
  • Selenium0.7 µg · 0.8 µg1%·1%
  • Vitamin A1 µg · 0 µg<1%·0%
  • Vitamin C0.8 mg · 0 mg1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Niacin (B3)4.4 mg · 3.9 mg27%·24%
  • Vitamin B60.094 mg · 0.084 mg6%·5%
  • Folate34 µg · 42 µg9%·11%
  • 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), Lower sodium almond butter (Survey (FNDDS) 2707534). 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.

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