Pine nuts, raw vs Almonds
In short
For the same 100 calories you eat 16 g of pine nuts, raw or 17 g of almonds. Both get most of their calories from fat.
More in pine nuts, raw: thiamin (7.6×). More in almonds: fiber (3×). 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
16.7 g · 3.5 g protein · 3.5 g carbs (0.81 g sugars) · 8.8 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.
- Thiamin (B1)8% vs 1%
0.097 mg vs 0.013 mg
- Fiber2% vs 7%
0.61 g vs 1.8 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 3.5 g5%·7%
- Total fat9.5 g · 8.8 g12%·11%
- Carbohydrates2.9 g · 3.5 g1%·1%
- Sodiumlimit0 mg · 0.5 mg0%·<1%
- Potassium102 mg · 119 mg2%·3%
- Calcium1.4 mg · 44.8 mg<1%·3%
- Iron0.83 mg · 0.62 mg5%·3%
- Magnesium32 mg · 46.7 mg8%·11%
- Phosphorus84 mg · 78.8 mg7%·6%
- Zinc0.89 mg · 0.55 mg8%·5%
- Copper0.17 mg · 0.18 mg19%·20%
- Vitamin K0.5 µg · 0 µg<1%·0%
- Niacin (B3)0.69 mg · 0.61 mg4%·4%
- Vitamin B60.04 mg · 0.023 mg2%·1%
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.