Pine nuts, raw vs Almond paste
In short
One serving each: 182 calories in pine nuts, raw (1 oz, 28.3 g), 1040 calories in almond paste (1 cup, firmly packed, 227 g). Most of the calories in pine nuts, raw come from fat.
More in pine nuts, raw: manganese. More in almond paste: copper (3.3×), total fat (3.6×), magnesium (5.1×), carbohydrates and 8 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.3 g) · 4.4 g protein · 5.3 g carbs · 17.3 g fat
1 cup, firmly packed (227 g) · 20.4 g protein · 109 g carbs (82.3 g sugars) · 63 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Copper0.32 mg · 1 mg35%115%
- Total fat17.3 g · 63 g22%81%
- Magnesium58.3 mg · 295 mg14%70%
- Manganese2.9 mg · 1.9 mg126%84%
- Carbohydrates5.3 g · 109 g2%39%
- Fiber1.1 g · 10.9 g4%39%
- Phosphorus153 mg · 586 mg12%47%
- Protein4.4 g · 20.4 g9%41%
- Calcium2.5 mg · 390 mg<1%30%
- Zinc1.6 mg · 3.4 mg15%31%
- Niacin (B3)1.3 mg · 3.2 mg8%20%
- Iron1.5 mg · 3.6 mg8%20%
- Potassium185 mg · 713 mg4%15%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Sodiumlimit0 mg · 20.4 mg0%·1%
- Vitamin K0.91 µg · 0 µg1%·0%
- Thiamin (B1)0.18 mg · 0.19 mg15%·16%
- Vitamin B60.072 mg · 0.082 mg4%·5%
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.