Pine nuts, raw vs Pine nuts, dried
In short
For the same 100 calories you eat 16 g of pine nuts, raw or 15 g of pine nuts, dried. Both get most of their calories from fat.
More in pine nuts, raw: manganese. More in pine nuts, dried: vitamin K (16×). 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
14.9 g · 2 g protein · 1.9 g carbs (0.53 g sugars) · 10.2 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.
- Manganese69% vs 57%
1.6 mg vs 1.3 mg
- Vitamin K<1% vs 7%
0.5 µg vs 8 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 2 g5%·4%
- Total fat9.5 g · 10.2 g12%·13%
- Carbohydrates2.9 g · 1.9 g1%·1%
- Fiber0.61 g · 0.55 g2%·2%
- Sodiumlimit0 mg · 0.3 mg0%·<1%
- Potassium102 mg · 88.7 mg2%·2%
- Calcium1.4 mg · 2.4 mg<1%·<1%
- Iron0.83 mg · 0.82 mg5%·5%
- Magnesium32 mg · 37.3 mg8%·9%
- Phosphorus84 mg · 85.4 mg7%·7%
- Zinc0.89 mg · 0.96 mg8%·9%
- Copper0.17 mg · 0.2 mg19%·22%
- Thiamin (B1)0.097 mg · 0.054 mg8%·5%
- Niacin (B3)0.69 mg · 0.65 mg4%·4%
- Vitamin B60.04 mg · 0.014 mg2%·1%
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), Pine nuts, dried (SR Legacy 170591). 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.