Pine nuts, raw vs Unsalted almonds
In short
Gram for gram, there are 6% more calories in pine nuts, raw than in unsalted almonds (643 vs 607 in 100 g). Both get most of their calories from fat.
More in pine nuts, raw: thiamin (8.3×), zinc, iron, total fat and 4 more. More in unsalted almonds: fiber (2.7×), 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
20.3 g protein · 20.4 g carbs (4.7 g sugars) · 54 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Thiamin (B1)0.63 mg · 0.075 mg52%6%
- Fiber3.9 g · 10.6 g14%38%
- Zinc5.7 mg · 3.2 mg52%29%
- Calcium8.7 mg · 260 mg1%20%
- Magnesium206 mg · 271 mg49%65%
- Iron5.4 mg · 3.6 mg30%20%
- Total fat61.3 g · 54 g79%69%
- Protein15.7 g · 20.3 g31%41%
- Vitamin B60.25 mg · 0.13 mg15%8%
- Phosphorus540 mg · 457 mg43%37%
- Copper1.1 mg · 1.1 mg124%118%
- Niacin (B3)4.5 mg · 3.5 mg28%22%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates18.6 g · 20.4 g7%·7%
- Sodiumlimit0 mg · 3 mg0%·<1%
- Potassium655 mg · 692 mg14%·15%
- Vitamin K3.2 µg · 3 µg3%·3%
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), Unsalted almonds (Survey (FNDDS) 2707489). 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.