Unsalted almonds vs Pine nuts, raw
In short
Gram for gram, there are 6% more calories in pine nuts, raw than in unsalted almonds (643 vs 607 in 100 g). Both get most of their calories from fat.
More in unsalted almonds: fiber (2.7×), calcium, magnesium and protein. More in pine nuts, raw: thiamin (8.3×), zinc, iron, total fat 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
15.7 g protein · 18.6 g carbs · 61.3 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.
- Thiamin (B1)0.075 mg · 0.63 mg6%52%
- Fiber10.6 g · 3.9 g38%14%
- Zinc3.2 mg · 5.7 mg29%52%
- Calcium260 mg · 8.7 mg20%1%
- Magnesium271 mg · 206 mg65%49%
- Iron3.6 mg · 5.4 mg20%30%
- Total fat54 g · 61.3 g69%79%
- Protein20.3 g · 15.7 g41%31%
- Vitamin B60.13 mg · 0.25 mg8%15%
- Phosphorus457 mg · 540 mg37%43%
- Copper1.1 mg · 1.1 mg118%124%
- Niacin (B3)3.5 mg · 4.5 mg22%28%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates20.4 g · 18.6 g7%·7%
- Sodiumlimit3 mg · 0 mg<1%·0%
- Potassium692 mg · 655 mg15%·14%
- Vitamin K3 µg · 3.2 µg3%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, selenium, vitamin A, vitamin C, vitamin D, vitamin E, riboflavin (B2), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Unsalted almonds (Survey (FNDDS) 2707489), Pine nuts, raw (Foundation 2346392). 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.