Pine nuts, raw vs Unsalted almonds
In short
One serving each: 182 calories in pine nuts, raw (1 oz, 28.3 g), 172 calories in unsalted almonds (1 oz, 28.4 g). Both get most of their calories from fat.
More in pine nuts, raw: thiamin (8.3×) and zinc. More in unsalted almonds: fiber (2.7×), calcium and magnesium. 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 (28.4 g) · 5.8 g protein · 5.8 g carbs (1.3 g sugars) · 15.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Thiamin (B1)15% vs 2%
0.18 mg vs 0.021 mg
- Fiber4% vs 11%
1.1 g vs 3 g
- Zinc15% vs 8%
1.6 mg vs 0.91 mg
- Calcium<1% vs 6%
2.5 mg vs 73.7 mg
- Magnesium14% vs 18%
58.3 mg vs 76.8 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein4.4 g · 5.8 g9%·12%
- Total fat17.3 g · 15.3 g22%·20%
- Carbohydrates5.3 g · 5.8 g2%·2%
- Sodiumlimit0 mg · 0.85 mg0%·<1%
- Potassium185 mg · 196 mg4%·4%
- Iron1.5 mg · 1 mg8%·6%
- Phosphorus153 mg · 130 mg12%·10%
- Copper0.32 mg · 0.3 mg35%·34%
- Vitamin K0.91 µg · 0.85 µg1%·1%
- Niacin (B3)1.3 mg · 1 mg8%·6%
- Vitamin B60.072 mg · 0.037 mg4%·2%
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.