Pine nuts, raw vs Unsalted almonds
In short
For the same 100 calories you eat 16 g of pine nuts, raw or 16 g of unsalted almonds. Both get most of their calories from fat.
More in pine nuts, raw: thiamin (7.9×). More in unsalted almonds: fiber (2.8×). 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
16.5 g · 3.3 g protein · 3.4 g carbs (0.78 g sugars) · 8.9 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 calories 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)0.097 mg · 0.012 mg8%1%
- Fiber0.61 g · 1.7 g2%6%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 3.3 g5%·7%
- Total fat9.5 g · 8.9 g12%·11%
- Carbohydrates2.9 g · 3.4 g1%·1%
- Sodiumlimit0 mg · 0.49 mg0%·<1%
- Potassium102 mg · 114 mg2%·2%
- Calcium1.4 mg · 42.8 mg<1%·3%
- Iron0.83 mg · 0.6 mg5%·3%
- Magnesium32 mg · 44.6 mg8%·11%
- Phosphorus84 mg · 75.3 mg7%·6%
- Zinc0.89 mg · 0.53 mg8%·5%
- Copper0.17 mg · 0.18 mg19%·20%
- Vitamin K0.5 µg · 0.49 µg<1%·<1%
- Niacin (B3)0.69 mg · 0.58 mg4%·4%
- Vitamin B60.04 mg · 0.022 mg2%·1%
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.