Cashews vs Pine nuts, dried
In short
For the same 100 calories you eat 17 g of cashews or 15 g of pine nuts, dried. Both get most of their calories from fat.
More in cashews: copper and saturated fat (2.2×). More in pine nuts, dried: vitamin E (8.6×). Everything else is within 4% of a day's needs.
Calories, and where they come from
17.4 g · 2.7 g protein · 5.7 g carbs (0.87 g sugars) · 8.1 g fat
14.9 g · 2 g protein · 1.9 g carbs (0.53 g sugars) · 10.2 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.
- Copper0.39 mg · 0.2 mg43%22%
- Vitamin E0.16 mg · 1.4 mg1%9%
- Saturated fatlimit1.6 g · 0.73 g8%4%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.7 g · 2 g5%·4%
- Total fat8.1 g · 10.2 g10%·13%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates5.7 g · 1.9 g2%·1%
- Fiber0.52 g · 0.55 g2%·2%
- Sodiumlimit2.8 mg · 0.3 mg<1%·<1%
- Potassium98.4 mg · 88.7 mg2%·2%
- Calcium7.8 mg · 2.4 mg1%·<1%
- Iron1 mg · 0.82 mg6%·5%
- Magnesium45.3 mg · 37.3 mg11%·9%
- Phosphorus85.4 mg · 85.4 mg7%·7%
- Zinc0.98 mg · 0.96 mg9%·9%
- Selenium2 µg · 0.1 µg4%·<1%
- Vitamin A0 µg · 0.15 µg0%·<1%
- Vitamin C0 mg · 0.12 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K6 µg · 8 µg5%·7%
- Thiamin (B1)0.035 mg · 0.054 mg3%·5%
- Riboflavin (B2)0.035 mg · 0.034 mg3%·3%
- Niacin (B3)0.24 mg · 0.65 mg2%·4%
- Vitamin B60.045 mg · 0.014 mg3%·1%
- Folate12 µg · 5.1 µg3%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.6 mg · 8.3 mg2%·2%
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.