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
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.
- Manganese383% vs 446%
8.8 mg vs 10.3 mg
- Vitamin K45% vs 3%
53.9 µg vs 3.2 µg
- Copper147% vs 124%
1.3 mg vs 1.1 mg
- Thiamin (B1)30% vs 52%
0.36 mg vs 0.63 mg
- Magnesium60% vs 49%
251 mg vs 206 mg
- Vitamin B66% vs 15%
0.094 mg vs 0.25 mg
- Total fat88% vs 79%
68.4 g vs 61.3 g
- Zinc59% vs 52%
6.5 mg vs 5.7 mg
- Protein27% vs 31%
13.7 g vs 15.7 g
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.