Cashews vs Pine nuts, raw
In short
One serving each: 163 calories in cashews (1 oz, 28.4 g), 182 calories in pine nuts, raw (1 oz, 28.3 g). Both get most of their calories from fat.
More in cashews: copper and vitamin K (11×). More in pine nuts, raw: thiamin (3.1×), niacin (3.2×) and total fat. 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 (28.3 g) · 4.4 g protein · 5.3 g carbs · 17.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.
- Copper0.63 mg · 0.32 mg70%35%
- Thiamin (B1)0.057 mg · 0.18 mg5%15%
- Vitamin K9.8 µg · 0.91 µg8%1%
- Niacin (B3)0.4 mg · 1.3 mg2%8%
- Total fat13.1 g · 17.3 g17%22%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein4.3 g · 4.4 g9%·9%
- Carbohydrates9.3 g · 5.3 g3%·2%
- Fiber0.85 g · 1.1 g3%·4%
- Sodiumlimit4.5 mg · 0 mg<1%·0%
- Potassium160 mg · 185 mg3%·4%
- Calcium12.8 mg · 2.5 mg1%·<1%
- Iron1.7 mg · 1.5 mg9%·8%
- Magnesium73.7 mg · 58.3 mg18%·14%
- Phosphorus139 mg · 153 mg11%·12%
- Zinc1.6 mg · 1.6 mg14%·15%
- Vitamin B60.073 mg · 0.072 mg4%·4%
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.