Unsalted almonds vs Pine nuts, dried

Unsalted almondsPine nuts, dried
Same weightSame caloriesOne serving

In short

Gram for gram, there are 11% more calories in pine nuts, dried than in unsalted almonds (673 vs 607 in 100 g). Both get most of their calories from fat.

More in unsalted almonds: vitamin E (2.5×), riboflavin (5.1×), fiber (2.9×), calcium (16×) and 3 more. More in pine nuts, dried: vitamin K (18×), zinc (2×), copper, thiamin (4.9×) and 4 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Unsalted almonds607 cal

20.3 g protein · 20.4 g carbs (4.7 g sugars) · 54 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 E23.8 mg · 9.3 mg
    158%62%
  • Riboflavin (B2)1.2 mg · 0.23 mg
    89%17%
  • Vitamin K3 µg · 53.9 µg
    3%45%
  • Zinc3.2 mg · 6.5 mg
    29%59%
  • Copper1.1 mg · 1.3 mg
    118%147%
  • Fiber10.6 g · 3.7 g
    38%13%
  • Thiamin (B1)0.075 mg · 0.36 mg
    6%30%
  • Calcium260 mg · 16 mg
    20%1%
  • Total fat54 g · 68.4 g
    69%88%
  • Protein20.3 g · 13.7 g
    41%27%
  • Iron3.6 mg · 5.5 mg
    20%31%
  • Phosphorus457 mg · 575 mg
    37%46%
  • Niacin (B3)3.5 mg · 4.4 mg
    22%27%
  • Magnesium271 mg · 251 mg
    65%60%
  • Folate53 µg · 34 µg
    13%9%

Show as: bars · dots

Where they are alike

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

  • Saturated fatlimit4.4 g · 4.9 g22%·24%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.4 g · 13.1 g7%·5%
  • Sodiumlimit3 mg · 2 mg<1%·<1%
  • Potassium692 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%
  • Choline50.5 mg · 55.8 mg9%·10%

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

From USDA FoodData Central: Unsalted almonds (Survey (FNDDS) 2707489), 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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