Pine nuts, raw vs Almonds
In short
Gram for gram, there are 8% more calories in pine nuts, raw than in almonds (643 vs 598 in 100 g). Both get most of their calories from fat.
More in pine nuts, raw: thiamin (8.1×), zinc, total fat, iron and 3 more. More in almonds: fiber (2.8×), calcium, magnesium and protein. 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
21 g protein · 21 g carbs (4.9 g sugars) · 52.5 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.
- Thiamin (B1)0.63 mg · 0.077 mg52%6%
- Fiber3.9 g · 10.9 g14%39%
- Zinc5.7 mg · 3.3 mg52%30%
- Calcium8.7 mg · 268 mg1%21%
- Magnesium206 mg · 279 mg49%66%
- Total fat61.3 g · 52.5 g79%67%
- Protein15.7 g · 21 g31%42%
- Iron5.4 mg · 3.7 mg30%21%
- Vitamin B60.25 mg · 0.14 mg15%8%
- Phosphorus540 mg · 471 mg43%38%
- Niacin (B3)4.5 mg · 3.6 mg28%23%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates18.6 g · 21 g7%·8%
- Sodiumlimit0 mg · 3 mg0%·<1%
- Potassium655 mg · 713 mg14%·15%
- Copper1.1 mg · 1.1 mg124%·122%
- Vitamin K3.2 µg · 0 µg3%·0%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, selenium, vitamin A, vitamin C, vitamin D, vitamin E, riboflavin (B2), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Pine nuts, raw (Foundation 2346392), Almonds (Survey (FNDDS) 2707485). 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.