Pine nuts, raw vs Almond paste
In short
For the same 100 calories you eat 16 g of pine nuts, raw or 22 g of almond paste. Most of the calories in pine nuts, raw come from fat.
More in pine nuts, raw: manganese (8.5×), copper, thiamin (5.4×), zinc (2.7×) and total fat. Everything else is within 4% of a day's needs.
Calories, and where they come from
15.6 g · 2.4 g protein · 2.9 g carbs · 9.5 g fat
21.8 g · 2 g protein · 10.4 g carbs (7.9 g sugars) · 6.1 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.
- Manganese69% vs 8%
1.6 mg vs 0.19 mg
- Copper19% vs 11%
0.17 mg vs 0.099 mg
- Thiamin (B1)8% vs 1%
0.097 mg vs 0.018 mg
- Zinc8% vs 3%
0.89 mg vs 0.32 mg
- Total fat12% vs 8%
9.5 g vs 6.1 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 2 g5%·4%
- Carbohydrates2.9 g · 10.4 g1%·4%
- Fiber0.61 g · 1 g2%·4%
- Sodiumlimit0 mg · 2 mg0%·<1%
- Potassium102 mg · 68.6 mg2%·1%
- Calcium1.4 mg · 37.6 mg<1%·3%
- Iron0.83 mg · 0.35 mg5%·2%
- Magnesium32 mg · 28.4 mg8%·7%
- Phosphorus84 mg · 56.3 mg7%·5%
- Vitamin K0.5 µg · 0 µg<1%·0%
- Niacin (B3)0.69 mg · 0.31 mg4%·2%
- Vitamin B60.04 mg · 0.008 mg2%·<1%
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.