Pine nuts, dried vs Pine nuts, raw
In short
One serving each: 191 calories in pine nuts, dried (1 oz (167 kernels), 28.4 g), 182 calories in pine nuts, raw (1 oz, 28.3 g). Both get most of their calories from fat.
More in pine nuts, dried: vitamin K (17×) and copper. More in pine nuts, raw: manganese and thiamin. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (167 kernels) (28.4 g) · 3.9 g protein · 3.7 g carbs (1 g sugars) · 19.4 g fat
1 oz (28.3 g) · 4.4 g protein · 5.3 g carbs · 17.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 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.
- Manganese2.5 mg · 2.9 mg108%126%
- Vitamin K15.3 µg · 0.91 µg13%1%
- Copper0.38 mg · 0.32 mg42%35%
- Thiamin (B1)0.1 mg · 0.18 mg9%15%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein3.9 g · 4.4 g8%·9%
- Total fat19.4 g · 17.3 g25%·22%
- Carbohydrates3.7 g · 5.3 g1%·2%
- Fiber1 g · 1.1 g4%·4%
- Sodiumlimit0.57 mg · 0 mg<1%·0%
- Potassium169 mg · 185 mg4%·4%
- Calcium4.5 mg · 2.5 mg<1%·<1%
- Iron1.6 mg · 1.5 mg9%·8%
- Magnesium71.2 mg · 58.3 mg17%·14%
- Phosphorus163 mg · 153 mg13%·12%
- Zinc1.8 mg · 1.6 mg17%·15%
- Niacin (B3)1.2 mg · 1.3 mg8%·8%
- Vitamin B60.027 mg · 0.072 mg2%·4%
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.