Pine nuts, dried vs Unsalted almonds

Pine nuts, driedUnsalted almonds
Same weightSame caloriesOne serving

In short

Gram for gram, there are 11% more calories in pine nuts, dried than in unsalted almonds (673 vs 607 in 100 g). Both get most of their calories from fat.

More in pine nuts, dried: vitamin K (18×), zinc (2×), copper, thiamin (4.9×) and 4 more. More in unsalted almonds: vitamin E (2.5×), riboflavin (5.1×), fiber (2.9×), calcium (16×) and 3 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

Unsalted almonds607 cal

20.3 g protein · 20.4 g carbs (4.7 g sugars) · 54 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 · 23.8 mg
    62%158%
  • Riboflavin (B2)0.23 mg · 1.2 mg
    17%89%
  • Vitamin K53.9 µg · 3 µg
    45%3%
  • Zinc6.5 mg · 3.2 mg
    59%29%
  • Copper1.3 mg · 1.1 mg
    147%118%
  • Fiber3.7 g · 10.6 g
    13%38%
  • Thiamin (B1)0.36 mg · 0.075 mg
    30%6%
  • Calcium16 mg · 260 mg
    1%20%
  • Total fat68.4 g · 54 g
    88%69%
  • Protein13.7 g · 20.3 g
    27%41%
  • Iron5.5 mg · 3.6 mg
    31%20%
  • Phosphorus575 mg · 457 mg
    46%37%
  • Niacin (B3)4.4 mg · 3.5 mg
    27%22%
  • Magnesium251 mg · 271 mg
    60%65%
  • Folate34 µg · 53 µg
    9%13%

Show as: bars · dots

Where they are alike

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

  • Saturated fatlimit4.9 g · 4.4 g24%·22%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates13.1 g · 20.4 g5%·7%
  • Sodiumlimit2 mg · 3 mg<1%·<1%
  • Potassium597 mg · 692 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 · 50.5 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), Unsalted almonds (Survey (FNDDS) 2707489). 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 butterSalted almonds