Salted almonds vs Pine nuts, dried
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
20.1 g protein · 20.2 g carbs (4.7 g sugars) · 53.4 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.
- Vitamin E157% vs 62%
23.5 mg vs 9.3 mg
- Riboflavin (B2)88% vs 17%
1.1 mg vs 0.23 mg
- Vitamin K3% vs 45%
3 µg vs 53.9 µg
- Copper117% vs 147%
1.1 mg vs 1.3 mg
- Zinc29% vs 59%
3.2 mg vs 6.5 mg
- Fiber38% vs 13%
10.5 g vs 3.7 g
- Thiamin (B1)6% vs 30%
0.074 mg vs 0.36 mg
- Total fat69% vs 88%
53.4 g vs 68.4 g
- Calcium20% vs 1%
258 mg vs 16 mg
- Sodiumlimit17% vs <1%
386 mg vs 2 mg
- Protein40% vs 27%
20.1 g vs 13.7 g
- Iron20% vs 31%
3.6 mg vs 5.5 mg
- Phosphorus36% vs 46%
452 mg vs 575 mg
- Niacin (B3)22% vs 27%
3.5 mg vs 4.4 mg
- Folate13% vs 9%
53 µg vs 34 µg
- Magnesium64% vs 60%
268 mg vs 251 mg
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.