Pine nuts, dried vs Lower sodium almond butter

Pine nuts, driedLower sodium almond butter
Same weightSame caloriesOne serving

In short

One serving each: 191 calories in pine nuts, dried (1 oz (167 kernels), 28.4 g), 103 calories in lower sodium almond butter (1 tablespoon, 16 g). Both get most of their calories from fat.

More in pine nuts, dried: copper (2.4×), total fat (2.3×), vitamin K, zinc (3.6×) and 4 more. More in lower sodium almond butter: riboflavin (2.3×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Pine nuts, dried191 cal

1 oz (167 kernels) (28.4 g) · 3.9 g protein · 3.7 g carbs (1 g sugars) · 19.4 g fat

Lower sodium almond butter103 cal

1 tablespoon (16 g) · 3.3 g protein · 3.4 g carbs (0.71 g sugars) · 8.5 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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%25%50%
  • Copper0.38 mg · 0.16 mg
    42%17%
  • Total fat19.4 g · 8.5 g
    25%11%
  • Vitamin K15.3 µg · 0 µg
    13%0%
  • Zinc1.8 mg · 0.51 mg
    17%5%
  • Thiamin (B1)0.1 mg · 0.015 mg
    9%1%
  • Magnesium71.2 mg · 42.9 mg
    17%10%
  • Riboflavin (B2)0.064 mg · 0.15 mg
    5%12%
  • Phosphorus163 mg · 81.1 mg
    13%6%
  • Iron1.6 mg · 0.66 mg
    9%4%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein3.9 g · 3.3 g8%·7%
  • Saturated fatlimit1.4 g · 0.68 g7%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates3.7 g · 3.4 g1%·1%
  • Fiber1 g · 1.6 g4%·6%
  • Sodiumlimit0.57 mg · 0.16 mg<1%·<1%
  • Potassium169 mg · 119 mg4%·3%
  • Calcium4.5 mg · 42.2 mg<1%·3%
  • Selenium0.2 µg · 0.13 µg<1%·<1%
  • Vitamin A0.28 µg · 0 µg<1%·0%
  • Vitamin C0.23 mg · 0 mg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E2.6 mg · 2.7 mg18%·18%
  • Niacin (B3)1.2 mg · 0.63 mg8%·4%
  • Vitamin B60.027 mg · 0.013 mg2%·1%
  • Folate9.6 µg · 6.7 µg2%·2%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline15.8 mg · 8.3 mg3%·2%

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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Pine nuts, dried vs Lower sodium almond butter: nutrition compared | MyFoodAnalysis