Pine nuts, raw vs Pine nuts, dried
In short
One serving each: 182 calories in pine nuts, raw (1 oz, 28.3 g), 191 calories in pine nuts, dried (1 oz (167 kernels), 28.4 g). Both get most of their calories from fat.
More in pine nuts, raw: manganese and thiamin. More in pine nuts, dried: vitamin K (17×) and copper. 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 oz (167 kernels) (28.4 g) · 3.9 g protein · 3.7 g carbs (1 g sugars) · 19.4 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.
- Manganese2.9 mg · 2.5 mg126%108%
- Vitamin K0.91 µg · 15.3 µg1%13%
- Copper0.32 mg · 0.38 mg35%42%
- Thiamin (B1)0.18 mg · 0.1 mg15%9%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein4.4 g · 3.9 g9%·8%
- Total fat17.3 g · 19.4 g22%·25%
- Carbohydrates5.3 g · 3.7 g2%·1%
- Fiber1.1 g · 1 g4%·4%
- Sodiumlimit0 mg · 0.57 mg0%·<1%
- Potassium185 mg · 169 mg4%·4%
- Calcium2.5 mg · 4.5 mg<1%·<1%
- Iron1.5 mg · 1.6 mg8%·9%
- Magnesium58.3 mg · 71.2 mg14%·17%
- Phosphorus153 mg · 163 mg12%·13%
- Zinc1.6 mg · 1.8 mg15%·17%
- Niacin (B3)1.3 mg · 1.2 mg8%·8%
- Vitamin B60.072 mg · 0.027 mg4%·2%
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.