Salted almonds vs Pine nuts, raw
In short
One serving each: 170 calories in salted almonds (1 oz, 28.4 g), 182 calories in pine nuts, raw (1 oz, 28.3 g). Both get most of their calories from fat.
More in salted almonds: fiber (2.7×), calcium, sodium and magnesium. More in pine nuts, raw: thiamin (8.4×) and zinc. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 5.7 g protein · 5.7 g carbs (1.3 g sugars) · 15.1 g fat
1 oz (28.3 g) · 4.4 g protein · 5.3 g carbs · 17.3 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)2% vs 15%
0.021 mg vs 0.18 mg
- Fiber11% vs 4%
3 g vs 1.1 g
- Zinc8% vs 15%
0.9 mg vs 1.6 mg
- Calcium6% vs <1%
73.1 mg vs 2.5 mg
- Sodiumlimit5% vs 0%
109 mg vs 0 mg
- Magnesium18% vs 14%
76 mg vs 58.3 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein5.7 g · 4.4 g11%·9%
- Total fat15.1 g · 17.3 g19%·22%
- Carbohydrates5.7 g · 5.3 g2%·2%
- Potassium194 mg · 185 mg4%·4%
- Iron1 mg · 1.5 mg6%·8%
- Phosphorus128 mg · 153 mg10%·12%
- Copper0.3 mg · 0.32 mg33%·35%
- Vitamin K0.85 µg · 0.91 µg1%·1%
- Niacin (B3)0.99 mg · 1.3 mg6%·8%
- Vitamin B60.037 mg · 0.072 mg2%·4%
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: Salted almonds (Survey (FNDDS) 2707487), Pine nuts, raw (Foundation 2346392). 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.