Pine nuts, dried vs Pine nuts, raw
In short
Gram for gram, the calories are about the same: 673 in 100 g of pine nuts, dried, 643 of pine nuts, raw. Both get most of their calories from fat.
More in pine nuts, dried: vitamin K (17×), copper, magnesium, total fat and zinc. More in pine nuts, raw: manganese, thiamin, vitamin B6 (2.7×) and protein. 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
15.7 g protein · 18.6 g carbs · 61.3 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.
- Manganese8.8 mg · 10.3 mg383%446%
- Vitamin K53.9 µg · 3.2 µg45%3%
- Copper1.3 mg · 1.1 mg147%124%
- Thiamin (B1)0.36 mg · 0.63 mg30%52%
- Magnesium251 mg · 206 mg60%49%
- Vitamin B60.094 mg · 0.25 mg6%15%
- Total fat68.4 g · 61.3 g88%79%
- Zinc6.5 mg · 5.7 mg59%52%
- Protein13.7 g · 15.7 g27%31%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates13.1 g · 18.6 g5%·7%
- Fiber3.7 g · 3.9 g13%·14%
- Sodiumlimit2 mg · 0 mg<1%·0%
- Potassium597 mg · 655 mg13%·14%
- Calcium16 mg · 8.7 mg1%·1%
- Iron5.5 mg · 5.4 mg31%·30%
- Phosphorus575 mg · 540 mg46%·43%
- Niacin (B3)4.4 mg · 4.5 mg27%·28%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, vitamin E, riboflavin (B2), pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Pine nuts, dried (SR Legacy 170591), Pine nuts, raw (Foundation 2346392). 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.