Unsalted almonds vs Pine nuts, dried

Unsalted almondsPine nuts, dried
Same weightSame caloriesOne serving

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

Unsalted almonds100 cal

16.5 g · 3.3 g protein · 3.4 g carbs (0.78 g sugars) · 8.9 g fat

Pine nuts, dried100 cal

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

Each dot 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 gap is a small difference. Color says which food, never which is better.

0%25%50%
  • Vitamin E26% vs 9%

    3.9 mg vs 1.4 mg

  • Riboflavin (B2)15% vs 3%

    0.19 mg vs 0.034 mg

  • Vitamin K<1% vs 7%

    0.49 µg vs 8 µg

  • Fiber6% vs 2%

    1.7 g vs 0.55 g

Show as: bars · dots

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.

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Unsalted almonds vs Pine nuts, dried: nutrition compared | MyFoodAnalysis