Unsalted almonds vs Pine nuts, dried
In short
One serving each: 172 calories in unsalted almonds (1 oz, 28.4 g), 191 calories in pine nuts, dried (1 oz (167 kernels), 28.4 g). Both get most of their calories from fat.
More in unsalted almonds: vitamin E (2.5×), riboflavin (5.1×), fiber (2.9×) and calcium (16×). More in pine nuts, dried: vitamin K (18×), zinc (2×), copper, thiamin (4.9×) and total fat. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 5.8 g protein · 5.8 g carbs (1.3 g sugars) · 15.3 g fat
1 oz (167 kernels) (28.4 g) · 3.9 g protein · 3.7 g carbs (1 g sugars) · 19.4 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.
- Vitamin E45% vs 18%
6.7 mg vs 2.6 mg
- Riboflavin (B2)25% vs 5%
0.33 mg vs 0.064 mg
- Vitamin K1% vs 13%
0.85 µg vs 15.3 µg
- Zinc8% vs 17%
0.91 mg vs 1.8 mg
- Copper34% vs 42%
0.3 mg vs 0.38 mg
- Fiber11% vs 4%
3 g vs 1 g
- Thiamin (B1)2% vs 9%
0.021 mg vs 0.1 mg
- Calcium6% vs <1%
73.7 mg vs 4.5 mg
- Total fat20% vs 25%
15.3 g vs 19.4 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein5.8 g · 3.9 g12%·8%
- Saturated fatlimit1.2 g · 1.4 g6%·7%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates5.8 g · 3.7 g2%·1%
- Sodiumlimit0.85 mg · 0.57 mg<1%·<1%
- Potassium196 mg · 169 mg4%·4%
- Iron1 mg · 1.6 mg6%·9%
- Magnesium76.8 mg · 71.2 mg18%·17%
- Phosphorus130 mg · 163 mg10%·13%
- Selenium0.54 µg · 0.2 µg1%·<1%
- Vitamin A0 µg · 0.28 µg0%·<1%
- Vitamin C0 mg · 0.23 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Niacin (B3)1 mg · 1.2 mg6%·8%
- Vitamin B60.037 mg · 0.027 mg2%·2%
- Folate15 µg · 9.6 µg4%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline14.3 mg · 15.8 mg3%·3%
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.