Cashews vs Pine nuts, dried

CashewsPine nuts, dried
Same weightSame caloriesOne serving

In short

Gram for gram, there are 17% more calories in pine nuts, dried than in cashews (673 vs 574 in 100 g). Both get most of their calories from fat.

More in cashews: copper, saturated fat, selenium (17×), vitamin B6 (2.7×) and 2 more. More in pine nuts, dried: vitamin E (10×), total fat, niacin (3.1×), vitamin K and 3 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cashews574 cal

15.3 g protein · 32.7 g carbs (5 g sugars) · 46.4 g fat

Pine nuts, dried673 cal

13.7 g protein · 13.1 g carbs (3.6 g sugars) · 68.4 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.

0%125%250%
  • Copper2.2 mg · 1.3 mg
    247%147%
  • Vitamin E0.92 mg · 9.3 mg
    6%62%
  • Total fat46.4 g · 68.4 g
    59%88%
  • Saturated fatlimit9.2 g · 4.9 g
    46%24%
  • Selenium11.7 µg · 0.7 µg
    21%1%
  • Niacin (B3)1.4 mg · 4.4 mg
    9%27%
  • Vitamin K34.7 µg · 53.9 µg
    29%45%
  • Thiamin (B1)0.2 mg · 0.36 mg
    17%30%
  • Vitamin B60.26 mg · 0.094 mg
    15%6%
  • Folate69 µg · 34 µg
    17%9%
  • Zinc5.6 mg · 6.5 mg
    51%59%
  • Carbohydrates32.7 g · 13.1 g
    12%5%
  • Phosphorus490 mg · 575 mg
    39%46%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein15.3 g · 13.7 g31%·27%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Fiber3 g · 3.7 g11%·13%
  • Sodiumlimit16 mg · 2 mg1%·<1%
  • Potassium565 mg · 597 mg12%·13%
  • Calcium45 mg · 16 mg3%·1%
  • Iron6 mg · 5.5 mg33%·31%
  • Magnesium260 mg · 251 mg62%·60%
  • Vitamin A0 µg · 1 µg0%·<1%
  • Vitamin C0 mg · 0.8 mg0%·1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Riboflavin (B2)0.2 mg · 0.23 mg15%·17%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline61 mg · 55.8 mg11%·10%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Cashews (Survey (FNDDS) 2707493), 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.

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Cashews vs Pine nuts, dried: nutrition compared | MyFoodAnalysis