Unsalted almonds vs Pine nuts, raw
In short
One serving each: 172 calories in unsalted almonds (1 oz, 28.4 g), 182 calories in pine nuts, raw (1 oz, 28.3 g). Both get most of their calories from fat.
More in unsalted almonds: fiber (2.7×), calcium and magnesium. More in pine nuts, raw: thiamin (8.3×) and zinc. 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 (28.3 g) · 4.4 g protein · 5.3 g carbs · 17.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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)0.021 mg · 0.18 mg2%15%
- Fiber3 g · 1.1 g11%4%
- Zinc0.91 mg · 1.6 mg8%15%
- Calcium73.7 mg · 2.5 mg6%<1%
- Magnesium76.8 mg · 58.3 mg18%14%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein5.8 g · 4.4 g12%·9%
- Total fat15.3 g · 17.3 g20%·22%
- Carbohydrates5.8 g · 5.3 g2%·2%
- Sodiumlimit0.85 mg · 0 mg<1%·0%
- Potassium196 mg · 185 mg4%·4%
- Iron1 mg · 1.5 mg6%·8%
- Phosphorus130 mg · 153 mg10%·12%
- Copper0.3 mg · 0.32 mg34%·35%
- Vitamin K0.85 µg · 0.91 µg1%·1%
- Niacin (B3)1 mg · 1.3 mg6%·8%
- Vitamin B60.037 mg · 0.072 mg2%·4%
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.