Pine nuts, dried vs Pine nuts, raw
In short
For the same 100 calories you eat 15 g of pine nuts, dried or 16 g of pine nuts, raw. Both get most of their calories from fat.
More in pine nuts, dried: vitamin K (16×). More in pine nuts, raw: manganese. Everything else is within 4% of a day's needs.
Calories, and where they come from
14.9 g · 2 g protein · 1.9 g carbs (0.53 g sugars) · 10.2 g fat
15.6 g · 2.4 g protein · 2.9 g carbs · 9.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories 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.
- Manganese1.3 mg · 1.6 mg57%69%
- Vitamin K8 µg · 0.5 µg7%<1%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 2.4 g4%·5%
- Total fat10.2 g · 9.5 g13%·12%
- Carbohydrates1.9 g · 2.9 g1%·1%
- Fiber0.55 g · 0.61 g2%·2%
- Sodiumlimit0.3 mg · 0 mg<1%·0%
- Potassium88.7 mg · 102 mg2%·2%
- Calcium2.4 mg · 1.4 mg<1%·<1%
- Iron0.82 mg · 0.83 mg5%·5%
- Magnesium37.3 mg · 32 mg9%·8%
- Phosphorus85.4 mg · 84 mg7%·7%
- Zinc0.96 mg · 0.89 mg9%·8%
- Copper0.2 mg · 0.17 mg22%·19%
- Thiamin (B1)0.054 mg · 0.097 mg5%·8%
- Niacin (B3)0.65 mg · 0.69 mg4%·4%
- Vitamin B60.014 mg · 0.04 mg1%·2%
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.