Pine nuts, raw vs Lower sodium almond butter
In short
Gram for gram, the calories are about the same: 643 in 100 g of pine nuts, raw, 645 of lower sodium almond butter. Both get most of their calories from fat.
More in pine nuts, raw: thiamin (6.6×), zinc, copper, total fat and 2 more. More in lower sodium almond butter: fiber (2.5×), 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
20.8 g protein · 21.2 g carbs (4.4 g sugars) · 53 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.
- Thiamin (B1)52% vs 8%
0.63 mg vs 0.095 mg
- Zinc52% vs 29%
5.7 mg vs 3.2 mg
- Fiber14% vs 35%
3.9 g vs 9.7 g
- Calcium1% vs 20%
8.7 mg vs 264 mg
- Copper124% vs 108%
1.1 mg vs 0.97 mg
- Magnesium49% vs 64%
206 mg vs 268 mg
- Total fat79% vs 68%
61.3 g vs 53 g
- Protein31% vs 42%
15.7 g vs 20.8 g
- Vitamin B615% vs 5%
0.25 mg vs 0.084 mg
- Iron30% vs 23%
5.4 mg vs 4.1 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates18.6 g · 21.2 g7%·8%
- Sodiumlimit0 mg · 1 mg0%·<1%
- Potassium655 mg · 745 mg14%·16%
- Phosphorus540 mg · 507 mg43%·41%
- Vitamin K3.2 µg · 0 µg3%·0%
- Niacin (B3)4.5 mg · 3.9 mg28%·24%
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.