Salted almonds vs Pine nuts, raw
In short
Gram for gram, there are 7% more calories in pine nuts, raw than in salted almonds (643 vs 601 in 100 g). Both get most of their calories from fat.
More in salted almonds: fiber (2.7×), calcium, sodium, magnesium and protein. More in pine nuts, raw: thiamin (8.4×), zinc, total fat, iron 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
15.7 g protein · 18.6 g carbs · 61.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 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.
- Thiamin (B1)6% vs 52%
0.074 mg vs 0.63 mg
- Fiber38% vs 14%
10.5 g vs 3.9 g
- Zinc29% vs 52%
3.2 mg vs 5.7 mg
- Calcium20% vs 1%
258 mg vs 8.7 mg
- Sodiumlimit17% vs 0%
386 mg vs 0 mg
- Magnesium64% vs 49%
268 mg vs 206 mg
- Total fat69% vs 79%
53.4 g vs 61.3 g
- Iron20% vs 30%
3.6 mg vs 5.4 mg
- Protein40% vs 31%
20.1 g vs 15.7 g
- Vitamin B68% vs 15%
0.13 mg vs 0.25 mg
- Copper117% vs 124%
1.1 mg vs 1.1 mg
- Phosphorus36% vs 43%
452 mg vs 540 mg
- Niacin (B3)22% vs 28%
3.5 mg vs 4.5 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates20.2 g · 18.6 g7%·7%
- Potassium685 mg · 655 mg15%·14%
- Vitamin K3 µg · 3.2 µg3%·3%
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.