Pine nuts, raw vs Pine nuts, dried
In short
Gram for gram, the calories are about the same: 643 in 100 g of pine nuts, raw, 673 of pine nuts, dried. Both get most of their calories from fat.
More in pine nuts, raw: manganese, thiamin, vitamin B6 (2.7×) and protein. More in pine nuts, dried: vitamin K (17×), copper, magnesium, total fat and zinc. 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
13.7 g protein · 13.1 g carbs (3.6 g sugars) · 68.4 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.
- Manganese446% vs 383%
10.3 mg vs 8.8 mg
- Vitamin K3% vs 45%
3.2 µg vs 53.9 µg
- Copper124% vs 147%
1.1 mg vs 1.3 mg
- Thiamin (B1)52% vs 30%
0.63 mg vs 0.36 mg
- Magnesium49% vs 60%
206 mg vs 251 mg
- Vitamin B615% vs 6%
0.25 mg vs 0.094 mg
- Total fat79% vs 88%
61.3 g vs 68.4 g
- Zinc52% vs 59%
5.7 mg vs 6.5 mg
- Protein31% vs 27%
15.7 g vs 13.7 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates18.6 g · 13.1 g7%·5%
- Fiber3.9 g · 3.7 g14%·13%
- Sodiumlimit0 mg · 2 mg0%·<1%
- Potassium655 mg · 597 mg14%·13%
- Calcium8.7 mg · 16 mg1%·1%
- Iron5.4 mg · 5.5 mg30%·31%
- Phosphorus540 mg · 575 mg43%·46%
- Niacin (B3)4.5 mg · 4.4 mg28%·27%
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.