Pine nuts, dried vs Salted almonds

Pine nuts, driedSalted almonds
Same weightSame caloriesOne serving

In short

Gram for gram, there are 12% more calories in pine nuts, dried than in salted almonds (673 vs 601 in 100 g). Both get most of their calories from fat.

More in pine nuts, dried: vitamin K (18×), copper, zinc (2×), thiamin (4.9×) and 4 more. More in salted almonds: vitamin E (2.5×), riboflavin (5.1×), fiber (2.8×), calcium (16×) and 4 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Pine nuts, dried673 cal

13.7 g protein · 13.1 g carbs (3.6 g sugars) · 68.4 g fat

Salted almonds601 cal

20.1 g protein · 20.2 g carbs (4.7 g sugars) · 53.4 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.

0%87.5%175%
  • Vitamin E9.3 mg · 23.5 mg
    62%157%
  • Riboflavin (B2)0.23 mg · 1.1 mg
    17%88%
  • Vitamin K53.9 µg · 3 µg
    45%3%
  • Copper1.3 mg · 1.1 mg
    147%117%
  • Zinc6.5 mg · 3.2 mg
    59%29%
  • Fiber3.7 g · 10.5 g
    13%38%
  • Thiamin (B1)0.36 mg · 0.074 mg
    30%6%
  • Total fat68.4 g · 53.4 g
    88%69%
  • Calcium16 mg · 258 mg
    1%20%
  • Sodiumlimit2 mg · 386 mg
    <1%17%
  • Protein13.7 g · 20.1 g
    27%40%
  • Iron5.5 mg · 3.6 mg
    31%20%
  • Phosphorus575 mg · 452 mg
    46%36%
  • Niacin (B3)4.4 mg · 3.5 mg
    27%22%
  • Folate34 µg · 53 µg
    9%13%
  • Magnesium251 mg · 268 mg
    60%64%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Saturated fatlimit4.9 g · 4.3 g24%·22%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates13.1 g · 20.2 g5%·7%
  • Potassium597 mg · 685 mg13%·15%
  • Selenium0.7 µg · 1.9 µg1%·3%
  • Vitamin A1 µg · 0 µg<1%·0%
  • Vitamin C0.8 mg · 0 mg1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B60.094 mg · 0.13 mg6%·8%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline55.8 mg · 50 mg10%·9%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Pine nuts, dried (SR Legacy 170591), Salted almonds (Survey (FNDDS) 2707487). 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.

vs
Compare Pine nuts, dried withAlmondsAlmond pasteAlmond butterUnsalted almonds