Pine nuts, dried vs Salted almonds

Pine nuts, driedSalted almonds
Same weightSame caloriesOne serving

In short

One serving each: 191 calories in pine nuts, dried (1 oz (167 kernels), 28.4 g), 170 calories in salted almonds (1 oz, 28.4 g). Both get most of their calories from fat.

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

Calories, and where they come from

Pine nuts, dried191 cal

1 oz (167 kernels) (28.4 g) · 3.9 g protein · 3.7 g carbs (1 g sugars) · 19.4 g fat

Salted almonds170 cal

1 oz (28.4 g) · 5.7 g protein · 5.7 g carbs (1.3 g sugars) · 15.1 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.

0%25%50%
  • Vitamin E2.6 mg · 6.7 mg
    18%44%
  • Riboflavin (B2)0.064 mg · 0.33 mg
    5%25%
  • Vitamin K15.3 µg · 0.85 µg
    13%1%
  • Copper0.38 mg · 0.3 mg
    42%33%
  • Zinc1.8 mg · 0.9 mg
    17%8%
  • Fiber1 g · 3 g
    4%11%
  • Thiamin (B1)0.1 mg · 0.021 mg
    9%2%
  • Total fat19.4 g · 15.1 g
    25%19%
  • Calcium4.5 mg · 73.1 mg
    <1%6%
  • Sodiumlimit0.57 mg · 109 mg
    <1%5%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein3.9 g · 5.7 g8%·11%
  • Saturated fatlimit1.4 g · 1.2 g7%·6%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates3.7 g · 5.7 g1%·2%
  • Potassium169 mg · 194 mg4%·4%
  • Iron1.6 mg · 1 mg9%·6%
  • Magnesium71.2 mg · 76 mg17%·18%
  • Phosphorus163 mg · 128 mg13%·10%
  • Selenium0.2 µg · 0.54 µg<1%·1%
  • Vitamin A0.28 µg · 0 µg<1%·0%
  • Vitamin C0.23 mg · 0 mg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Niacin (B3)1.2 mg · 0.99 mg8%·6%
  • Vitamin B60.027 mg · 0.037 mg2%·2%
  • Folate9.6 µg · 15 µg2%·4%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline15.8 mg · 14.2 mg3%·3%

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.

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Compare Pine nuts, dried withAlmondsAlmond pasteAlmond butterUnsalted almonds