Cashews vs Pine nuts, raw
In short
Gram for gram, there are 12% more calories in pine nuts, raw than in cashews (643 vs 574 in 100 g). Both get most of their calories from fat.
More in cashews: copper, vitamin K (11×), magnesium and carbohydrates. More in pine nuts, raw: thiamin (3.1×), niacin (3.2×), total fat and phosphorus. Everything else is within 4% of a day's needs.
Calories, and where they come from
15.3 g protein · 32.7 g carbs (5 g sugars) · 46.4 g fat
15.7 g protein · 18.6 g carbs · 61.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 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.
- Copper2.2 mg · 1.1 mg247%124%
- Thiamin (B1)0.2 mg · 0.63 mg17%52%
- Vitamin K34.7 µg · 3.2 µg29%3%
- Niacin (B3)1.4 mg · 4.5 mg9%28%
- Total fat46.4 g · 61.3 g59%79%
- Magnesium260 mg · 206 mg62%49%
- Carbohydrates32.7 g · 18.6 g12%7%
- Phosphorus490 mg · 540 mg39%43%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein15.3 g · 15.7 g31%·31%
- Fiber3 g · 3.9 g11%·14%
- Sodiumlimit16 mg · 0 mg1%·0%
- Potassium565 mg · 655 mg12%·14%
- Calcium45 mg · 8.7 mg3%·1%
- Iron6 mg · 5.4 mg33%·30%
- Zinc5.6 mg · 5.7 mg51%·52%
- Vitamin B60.26 mg · 0.25 mg15%·15%
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: Cashews (Survey (FNDDS) 2707493), 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.