Salted almonds vs Pine nuts, dried

Salted almondsPine nuts, dried
Same weightSame caloriesOne serving

In short

Gram for gram, there are 12% more calories in pine nuts, dried than in salted almonds (673 vs 601 in 100 g). Both get most of their calories from fat.

More in salted almonds: vitamin E (2.5×), riboflavin (5.1×), fiber (2.8×), calcium (16×) and 4 more. More in pine nuts, dried: vitamin K (18×), copper, zinc (2×), thiamin (4.9×) and 4 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Salted almonds601 cal

20.1 g protein · 20.2 g carbs (4.7 g sugars) · 53.4 g fat

Pine nuts, dried673 cal

13.7 g protein · 13.1 g carbs (3.6 g sugars) · 68.4 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 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.

0%87.5%175%
  • Vitamin E23.5 mg · 9.3 mg
    157%62%
  • Riboflavin (B2)1.1 mg · 0.23 mg
    88%17%
  • Vitamin K3 µg · 53.9 µg
    3%45%
  • Copper1.1 mg · 1.3 mg
    117%147%
  • Zinc3.2 mg · 6.5 mg
    29%59%
  • Fiber10.5 g · 3.7 g
    38%13%
  • Thiamin (B1)0.074 mg · 0.36 mg
    6%30%
  • Total fat53.4 g · 68.4 g
    69%88%
  • Calcium258 mg · 16 mg
    20%1%
  • Sodiumlimit386 mg · 2 mg
    17%<1%
  • Protein20.1 g · 13.7 g
    40%27%
  • Iron3.6 mg · 5.5 mg
    20%31%
  • Phosphorus452 mg · 575 mg
    36%46%
  • Niacin (B3)3.5 mg · 4.4 mg
    22%27%
  • Folate53 µg · 34 µg
    13%9%
  • Magnesium268 mg · 251 mg
    64%60%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Saturated fatlimit4.3 g · 4.9 g22%·24%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.2 g · 13.1 g7%·5%
  • Potassium685 mg · 597 mg15%·13%
  • Selenium1.9 µg · 0.7 µg3%·1%
  • Vitamin A0 µg · 1 µg0%·<1%
  • Vitamin C0 mg · 0.8 mg0%·1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B60.13 mg · 0.094 mg8%·6%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline50 mg · 55.8 mg9%·10%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Salted almonds (Survey (FNDDS) 2707487), 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.

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