Cashews vs Pine nuts, dried
In short
One serving each: 163 calories in cashews (1 oz, 28.4 g), 191 calories in pine nuts, dried (1 oz (167 kernels), 28.4 g). Both get most of their calories from fat.
More in cashews: copper, saturated fat and selenium (17×). More in pine nuts, dried: vitamin E (10×), total fat, niacin (3.1×) and vitamin K. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 4.3 g protein · 9.3 g carbs (1.4 g sugars) · 13.1 g fat
1 oz (167 kernels) (28.4 g) · 3.9 g protein · 3.7 g carbs (1 g sugars) · 19.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Copper70% vs 42%
0.63 mg vs 0.38 mg
- Vitamin E2% vs 18%
0.26 mg vs 2.6 mg
- Total fat17% vs 25%
13.1 g vs 19.4 g
- Saturated fatlimit13% vs 7%
2.6 g vs 1.4 g
- Selenium6% vs <1%
3.3 µg vs 0.2 µg
- Niacin (B3)2% vs 8%
0.4 mg vs 1.2 mg
- Vitamin K8% vs 13%
9.8 µg vs 15.3 µg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein4.3 g · 3.9 g9%·8%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates9.3 g · 3.7 g3%·1%
- Fiber0.85 g · 1 g3%·4%
- Sodiumlimit4.5 mg · 0.57 mg<1%·<1%
- Potassium160 mg · 169 mg3%·4%
- Calcium12.8 mg · 4.5 mg1%·<1%
- Iron1.7 mg · 1.6 mg9%·9%
- Magnesium73.7 mg · 71.2 mg18%·17%
- Phosphorus139 mg · 163 mg11%·13%
- Zinc1.6 mg · 1.8 mg14%·17%
- Vitamin A0 µg · 0.28 µg0%·<1%
- Vitamin C0 mg · 0.23 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.057 mg · 0.1 mg5%·9%
- Riboflavin (B2)0.057 mg · 0.064 mg4%·5%
- Vitamin B60.073 mg · 0.027 mg4%·2%
- Folate19.6 µg · 9.6 µg5%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline17.3 mg · 15.8 mg3%·3%
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.