Pine nuts, dried vs Unsalted almonds
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
13.7 g protein · 13.1 g carbs (3.6 g sugars) · 68.4 g fat
20.3 g protein · 20.4 g carbs (4.7 g sugars) · 54 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 g 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 E62% vs 158%
9.3 mg vs 23.8 mg
- Riboflavin (B2)17% vs 89%
0.23 mg vs 1.2 mg
- Vitamin K45% vs 3%
53.9 µg vs 3 µg
- Zinc59% vs 29%
6.5 mg vs 3.2 mg
- Copper147% vs 118%
1.3 mg vs 1.1 mg
- Fiber13% vs 38%
3.7 g vs 10.6 g
- Thiamin (B1)30% vs 6%
0.36 mg vs 0.075 mg
- Calcium1% vs 20%
16 mg vs 260 mg
- Total fat88% vs 69%
68.4 g vs 54 g
- Protein27% vs 41%
13.7 g vs 20.3 g
- Iron31% vs 20%
5.5 mg vs 3.6 mg
- Phosphorus46% vs 37%
575 mg vs 457 mg
- Niacin (B3)27% vs 22%
4.4 mg vs 3.5 mg
- Magnesium60% vs 65%
251 mg vs 271 mg
- Folate9% vs 13%
34 µg vs 53 µg
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.