Pine nuts, dried vs Raw macadamia nuts
In short
For the same 100 calories you eat 15 g of pine nuts, dried or 14 g of raw macadamia nuts. Both get most of their calories from fat.
More in pine nuts, dried: manganese (2.3×), copper, vitamin E (18×), zinc (5.3×) and 2 more. More in raw macadamia nuts: thiamin (3.1×) and saturated fat (2.3×). 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
13.9 g · 1.1 g protein · 1.9 g carbs (0.64 g sugars) · 10.6 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 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese57% vs 25%
1.3 mg vs 0.58 mg
- Copper22% vs 12%
0.2 mg vs 0.11 mg
- Thiamin (B1)5% vs 14%
0.054 mg vs 0.17 mg
- Vitamin E9% vs 1%
1.4 mg vs 0.075 mg
- Zinc9% vs 2%
0.96 mg vs 0.18 mg
- Saturated fatlimit4% vs 8%
0.73 g vs 1.7 g
- Phosphorus7% vs 2%
85.4 mg vs 26.2 mg
- Magnesium9% vs 4%
37.3 mg vs 18.1 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 1.1 g4%·2%
- Total fat10.2 g · 10.6 g13%·14%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates1.9 g · 1.9 g1%·1%
- Fiber0.55 g · 1.2 g2%·4%
- Sodiumlimit0.3 mg · 0.7 mg<1%·<1%
- Potassium88.7 mg · 51.3 mg2%·1%
- Calcium2.4 mg · 11.8 mg<1%·1%
- Iron0.82 mg · 0.51 mg5%·3%
- Selenium0.1 µg · 0.5 µg<1%·1%
- Vitamin A0.15 µg · 0 µg<1%·0%
- Vitamin C0.12 mg · 0.17 mg<1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Riboflavin (B2)0.034 mg · 0.023 mg3%·2%
- Niacin (B3)0.65 mg · 0.34 mg4%·2%
- Pantothenic acid (B5)0.047 mg · 0.11 mg1%·2%
- Vitamin B60.014 mg · 0.038 mg1%·2%
- Folate5.1 µg · 1.5 µg1%·<1%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: vitamin K, choline.
From USDA FoodData Central: Pine nuts, dried (SR Legacy 170591), Raw macadamia nuts (SR Legacy 170178). 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.