Pine nuts, dried vs Unsalted almonds
In short
For the same 100 calories you eat 15 g of pine nuts, dried or 16 g of unsalted almonds. Both get most of their calories from fat.
More in pine nuts, dried: vitamin K (16×). More in unsalted almonds: vitamin E (2.8×), riboflavin (5.7×) and fiber (3.2×). 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
16.5 g · 3.3 g protein · 3.4 g carbs (0.78 g sugars) · 8.9 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.
- Vitamin E9% vs 26%
1.4 mg vs 3.9 mg
- Riboflavin (B2)3% vs 15%
0.034 mg vs 0.19 mg
- Vitamin K7% vs <1%
8 µg vs 0.49 µg
- Fiber2% vs 6%
0.55 g vs 1.7 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 3.3 g4%·7%
- Total fat10.2 g · 8.9 g13%·11%
- Saturated fatlimit0.73 g · 0.72 g4%·4%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates1.9 g · 3.4 g1%·1%
- Sodiumlimit0.3 mg · 0.49 mg<1%·<1%
- Potassium88.7 mg · 114 mg2%·2%
- Calcium2.4 mg · 42.8 mg<1%·3%
- Iron0.82 mg · 0.6 mg5%·3%
- Magnesium37.3 mg · 44.6 mg9%·11%
- Phosphorus85.4 mg · 75.3 mg7%·6%
- Zinc0.96 mg · 0.53 mg9%·5%
- Copper0.2 mg · 0.18 mg22%·20%
- Selenium0.1 µg · 0.31 µg<1%·1%
- Vitamin A0.15 µg · 0 µg<1%·0%
- Vitamin C0.12 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.054 mg · 0.012 mg5%·1%
- Niacin (B3)0.65 mg · 0.58 mg4%·4%
- Vitamin B60.014 mg · 0.022 mg1%·1%
- Folate5.1 µg · 8.7 µg1%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.3 mg · 8.3 mg2%·2%
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.