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
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.
- Manganese446% vs 37%
10.3 mg vs 0.86 mg
- Copper124% vs 50%
1.1 mg vs 0.45 mg
- Thiamin (B1)52% vs 7%
0.63 mg vs 0.082 mg
- Total fat79% vs 36%
61.3 g vs 27.7 g
- Zinc52% vs 13%
5.7 mg vs 1.5 mg
- Phosphorus43% vs 21%
540 mg vs 258 mg
- Iron30% vs 9%
5.4 mg vs 1.6 mg
- Niacin (B3)28% vs 9%
4.5 mg vs 1.4 mg
- Magnesium49% vs 31%
206 mg vs 130 mg
- Protein31% vs 18%
15.7 g vs 9 g
- Vitamin B615% vs 2%
0.25 mg vs 0.036 mg
- Calcium1% vs 13%
8.7 mg vs 172 mg
- Carbohydrates7% vs 17%
18.6 g vs 47.8 g
- Potassium14% vs 7%
655 mg vs 314 mg
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.