Pine nuts, raw vs Almond paste
In short
Gram for gram, there are 40% more calories in pine nuts, raw than in almond paste (643 vs 458 in 100 g). Most of the calories in pine nuts, raw come from fat.
More in pine nuts, raw: manganese (12×), copper (2.5×), thiamin (7.6×), total fat (2.2×) and 8 more. More in almond paste: calcium (20×) and carbohydrates (2.6×). Everything else is within 4% of a day's needs.
Calories, and where they come from
15.7 g protein · 18.6 g carbs · 61.3 g fat
9 g protein · 47.8 g carbs (36.3 g sugars) · 27.7 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.
- Manganese10.3 mg · 0.86 mg446%37%
- Copper1.1 mg · 0.45 mg124%50%
- Thiamin (B1)0.63 mg · 0.082 mg52%7%
- Total fat61.3 g · 27.7 g79%36%
- Zinc5.7 mg · 1.5 mg52%13%
- Phosphorus540 mg · 258 mg43%21%
- Iron5.4 mg · 1.6 mg30%9%
- Niacin (B3)4.5 mg · 1.4 mg28%9%
- Magnesium206 mg · 130 mg49%31%
- Protein15.7 g · 9 g31%18%
- Vitamin B60.25 mg · 0.036 mg15%2%
- Calcium8.7 mg · 172 mg1%13%
- Carbohydrates18.6 g · 47.8 g7%17%
- Potassium655 mg · 314 mg14%7%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Fiber3.9 g · 4.8 g14%·17%
- Sodiumlimit0 mg · 9 mg0%·<1%
- Vitamin K3.2 µg · 0 µg3%·0%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, vitamin E, riboflavin (B2), pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Pine nuts, raw (Foundation 2346392), Almond paste (SR Legacy 170160). 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.