Pine nuts, dried vs Unsalted almonds
In short
One serving each: 191 calories in pine nuts, dried (1 oz (167 kernels), 28.4 g), 172 calories in unsalted almonds (1 oz, 28.4 g). Both get most of their calories from fat.
More in pine nuts, dried: vitamin K (18×), zinc (2×), copper, thiamin (4.9×) and total fat. More in unsalted almonds: vitamin E (2.5×), riboflavin (5.1×), fiber (2.9×) and calcium (16×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (167 kernels) (28.4 g) · 3.9 g protein · 3.7 g carbs (1 g sugars) · 19.4 g fat
1 oz (28.4 g) · 5.8 g protein · 5.8 g carbs (1.3 g sugars) · 15.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin E18% vs 45%
2.6 mg vs 6.7 mg
- Riboflavin (B2)5% vs 25%
0.064 mg vs 0.33 mg
- Vitamin K13% vs 1%
15.3 µg vs 0.85 µg
- Zinc17% vs 8%
1.8 mg vs 0.91 mg
- Copper42% vs 34%
0.38 mg vs 0.3 mg
- Fiber4% vs 11%
1 g vs 3 g
- Thiamin (B1)9% vs 2%
0.1 mg vs 0.021 mg
- Calcium<1% vs 6%
4.5 mg vs 73.7 mg
- Total fat25% vs 20%
19.4 g vs 15.3 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein3.9 g · 5.8 g8%·12%
- Saturated fatlimit1.4 g · 1.2 g7%·6%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.7 g · 5.8 g1%·2%
- Sodiumlimit0.57 mg · 0.85 mg<1%·<1%
- Potassium169 mg · 196 mg4%·4%
- Iron1.6 mg · 1 mg9%·6%
- Magnesium71.2 mg · 76.8 mg17%·18%
- Phosphorus163 mg · 130 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 · 1 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 · 14.3 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), 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.