Unsalted almonds vs Pine nuts, dried
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
20.3 g protein · 20.4 g carbs (4.7 g sugars) · 54 g fat
13.7 g protein · 13.1 g carbs (3.6 g sugars) · 68.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 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.
- Vitamin E158% vs 62%
23.8 mg vs 9.3 mg
- Riboflavin (B2)89% vs 17%
1.2 mg vs 0.23 mg
- Vitamin K3% vs 45%
3 µg vs 53.9 µg
- Zinc29% vs 59%
3.2 mg vs 6.5 mg
- Copper118% vs 147%
1.1 mg vs 1.3 mg
- Fiber38% vs 13%
10.6 g vs 3.7 g
- Thiamin (B1)6% vs 30%
0.075 mg vs 0.36 mg
- Calcium20% vs 1%
260 mg vs 16 mg
- Total fat69% vs 88%
54 g vs 68.4 g
- Protein41% vs 27%
20.3 g vs 13.7 g
- Iron20% vs 31%
3.6 mg vs 5.5 mg
- Phosphorus37% vs 46%
457 mg vs 575 mg
- Niacin (B3)22% vs 27%
3.5 mg vs 4.4 mg
- Magnesium65% vs 60%
271 mg vs 251 mg
- Folate13% vs 9%
53 µg vs 34 µg
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.