Cashews vs Pine nuts, raw
In short
For the same 100 calories you eat 17 g of cashews or 16 g of pine nuts, raw. Both get most of their calories from fat.
More in cashews: copper (2.2×) and vitamin K (12×). More in pine nuts, raw: thiamin (2.8×). 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
15.6 g · 2.4 g protein · 2.9 g carbs · 9.5 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 · 0.17 mg43%19%
- Thiamin (B1)0.035 mg · 0.097 mg3%8%
- Vitamin K6 µg · 0.5 µg5%<1%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.7 g · 2.4 g5%·5%
- Total fat8.1 g · 9.5 g10%·12%
- Carbohydrates5.7 g · 2.9 g2%·1%
- Fiber0.52 g · 0.61 g2%·2%
- Sodiumlimit2.8 mg · 0 mg<1%·0%
- Potassium98.4 mg · 102 mg2%·2%
- Calcium7.8 mg · 1.4 mg1%·<1%
- Iron1 mg · 0.83 mg6%·5%
- Magnesium45.3 mg · 32 mg11%·8%
- Phosphorus85.4 mg · 84 mg7%·7%
- Zinc0.98 mg · 0.89 mg9%·8%
- Niacin (B3)0.24 mg · 0.69 mg2%·4%
- Vitamin B60.045 mg · 0.04 mg3%·2%
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.