Pine nuts, raw vs Lower sodium almond butter
In short
One serving each: 182 calories in pine nuts, raw (1 oz, 28.3 g), 103 calories in lower sodium almond butter (1 tablespoon, 16 g). Both get most of their calories from fat.
More in pine nuts, raw: copper (2×), thiamin (12×), total fat (2×), zinc (3.2×) and 2 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 tablespoon (16 g) · 3.3 g protein · 3.4 g carbs (0.71 g sugars) · 8.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 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 · 0.16 mg35%17%
- Thiamin (B1)0.18 mg · 0.015 mg15%1%
- Total fat17.3 g · 8.5 g22%11%
- Zinc1.6 mg · 0.51 mg15%5%
- Phosphorus153 mg · 81.1 mg12%6%
- Iron1.5 mg · 0.66 mg8%4%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein4.4 g · 3.3 g9%·7%
- Carbohydrates5.3 g · 3.4 g2%·1%
- Fiber1.1 g · 1.6 g4%·6%
- Sodiumlimit0 mg · 0.16 mg0%·<1%
- Potassium185 mg · 119 mg4%·3%
- Calcium2.5 mg · 42.2 mg<1%·3%
- Magnesium58.3 mg · 42.9 mg14%·10%
- Vitamin K0.91 µg · 0 µg1%·0%
- Niacin (B3)1.3 mg · 0.63 mg8%·4%
- Vitamin B60.072 mg · 0.013 mg4%·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), Lower sodium almond butter (Survey (FNDDS) 2707534). 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.