Unsalted almonds vs Pine nuts, dried
In short
For the same 100 calories you eat 16 g of unsalted almonds or 15 g of pine nuts, dried. Both get most of their calories from fat.
More in unsalted almonds: vitamin E (2.8×), riboflavin (5.7×) and fiber (3.2×). More in pine nuts, dried: vitamin K (16×). Everything else is within 4% of a day's needs.
Calories, and where they come from
16.5 g · 3.3 g protein · 3.4 g carbs (0.78 g sugars) · 8.9 g fat
14.9 g · 2 g protein · 1.9 g carbs (0.53 g sugars) · 10.2 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 calories 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.
- Vitamin E3.9 mg · 1.4 mg26%9%
- Riboflavin (B2)0.19 mg · 0.034 mg15%3%
- Vitamin K0.49 µg · 8 µg<1%7%
- Fiber1.7 g · 0.55 g6%2%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.3 g · 2 g7%·4%
- Total fat8.9 g · 10.2 g11%·13%
- Saturated fatlimit0.72 g · 0.73 g4%·4%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.4 g · 1.9 g1%·1%
- Sodiumlimit0.49 mg · 0.3 mg<1%·<1%
- Potassium114 mg · 88.7 mg2%·2%
- Calcium42.8 mg · 2.4 mg3%·<1%
- Iron0.6 mg · 0.82 mg3%·5%
- Magnesium44.6 mg · 37.3 mg11%·9%
- Phosphorus75.3 mg · 85.4 mg6%·7%
- Zinc0.53 mg · 0.96 mg5%·9%
- Copper0.18 mg · 0.2 mg20%·22%
- Selenium0.31 µg · 0.1 µg1%·<1%
- Vitamin A0 µg · 0.15 µg0%·<1%
- Vitamin C0 mg · 0.12 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.012 mg · 0.054 mg1%·5%
- Niacin (B3)0.58 mg · 0.65 mg4%·4%
- Vitamin B60.022 mg · 0.014 mg1%·1%
- Folate8.7 µg · 5.1 µg2%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.3 mg · 8.3 mg2%·2%
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.