Unsalted almonds vs Pine nuts, raw
In short
For the same 100 calories you eat 16 g of unsalted almonds or 16 g of pine nuts, raw. Both get most of their calories from fat.
More in unsalted almonds: fiber (2.8×). More in pine nuts, raw: thiamin (7.9×). 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
15.6 g · 2.4 g protein · 2.9 g carbs · 9.5 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.
- Thiamin (B1)0.012 mg · 0.097 mg1%8%
- Fiber1.7 g · 0.61 g6%2%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.3 g · 2.4 g7%·5%
- Total fat8.9 g · 9.5 g11%·12%
- Carbohydrates3.4 g · 2.9 g1%·1%
- Sodiumlimit0.49 mg · 0 mg<1%·0%
- Potassium114 mg · 102 mg2%·2%
- Calcium42.8 mg · 1.4 mg3%·<1%
- Iron0.6 mg · 0.83 mg3%·5%
- Magnesium44.6 mg · 32 mg11%·8%
- Phosphorus75.3 mg · 84 mg6%·7%
- Zinc0.53 mg · 0.89 mg5%·8%
- Copper0.18 mg · 0.17 mg20%·19%
- Vitamin K0.49 µg · 0.5 µg<1%·<1%
- Niacin (B3)0.58 mg · 0.69 mg4%·4%
- Vitamin B60.022 mg · 0.04 mg1%·2%
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.