Pine nuts, dried vs Lower sodium almond butter
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
13.7 g protein · 13.1 g carbs (3.6 g sugars) · 68.4 g fat
20.8 g protein · 21.2 g carbs (4.4 g sugars) · 53 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.
- Riboflavin (B2)17% vs 72%
0.23 mg vs 0.94 mg
- Vitamin E62% vs 111%
9.3 mg vs 16.7 mg
- Vitamin K45% vs 0%
53.9 µg vs 0 µg
- Copper147% vs 108%
1.3 mg vs 0.97 mg
- Zinc59% vs 29%
6.5 mg vs 3.2 mg
- Thiamin (B1)30% vs 8%
0.36 mg vs 0.095 mg
- Fiber13% vs 35%
3.7 g vs 9.7 g
- Total fat88% vs 68%
68.4 g vs 53 g
- Calcium1% vs 20%
16 mg vs 264 mg
- Protein27% vs 42%
13.7 g vs 20.8 g
- Iron31% vs 23%
5.5 mg vs 4.1 mg
- Phosphorus46% vs 41%
575 mg vs 507 mg
- Magnesium60% vs 64%
251 mg vs 268 mg
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.