About this food
Among the 15 foods in Nuts and seeds on this site, this food ranks 3rd for calories and 6th for iron per 100 g.
Compared with all 155 foods on this site, its highest rankings per 100 g are for fat (4th of 154) and zinc (4th of 154).
It is 2.3% water by weight.
Nutrition per 100 g
| Calories | 673 kcal |
|---|---|
| Protein | 13.7 g |
| Fat | 68.4 g |
| Saturated fat | 4.9 g |
| Monounsaturated fat | 18.8 g |
| Polyunsaturated fat | 34.1 g |
| Trans fat | Not reported |
| Cholesterol | 0 mg |
| Carbohydrates | 13.1 g |
| Fibre | 3.7 g |
| Sugars | 3.6 g |
| Sucrose | 3.5 g |
| Glucose | 0.07 g |
| Fructose | 0.07 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
| Calcium | 16 mg |
|---|---|
| Iron | 5.5 mg |
| Magnesium | 251 mg |
| Phosphorus | 575 mg |
| Potassium | 597 mg |
| Sodium | 2 mg |
| Zinc | 6.5 mg |
| Copper | 1.3 mg |
| Manganese | 8.8 mg |
| Selenium | 0.7 µg |
| Vitamin C | 0.8 mg |
|---|---|
| Thiamin (vitamin B1) | 0.36 mg |
| Riboflavin (vitamin B2) | 0.23 mg |
| Niacin (vitamin B3) | 4.4 mg |
| Pantothenic acid (vitamin B5) | 0.31 mg |
| Vitamin B6 | 0.094 mg |
| Folate (vitamin B9) | 34 µg |
| Vitamin B12 | 0 µg |
| Choline | 55.8 mg |
| Vitamin A (RAE) | 1 µg |
| Vitamin E | 9.3 mg |
| Vitamin D | 0 µg |
| Vitamin K | 53.9 µg |
| Water | 2.3 g |
|---|
Amino acids
| Tryptophan | 0.11 g |
|---|---|
| Threonine | 0.37 g |
| Isoleucine | 0.54 g |
| Leucine | 0.99 g |
| Lysine | 0.54 g |
| Methionine | 0.26 g |
| Cystine | 0.29 g |
| Phenylalanine | 0.52 g |
| Tyrosine | 0.51 g |
| Valine | 0.69 g |
| Arginine | 2.4 g |
| Histidine | 0.34 g |
| Alanine | 0.68 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.69 g |
| Proline | 0.67 g |
| Serine | 0.83 g |
Nutrition data: USDA FoodData Central, SR Legacy entry 170591, "Nuts, pine nuts, dried". Values per 100 g.