Pine nuts, dried vs Cashew butter

Pine nuts, driedCashew butter
Same weightSame caloriesOne serving

In short

Gram for gram, there are 11% more calories in pine nuts, dried than in cashew butter (673 vs 609 in 100 g). Both get most of their calories from fat.

More in pine nuts, dried: vitamin E, niacin (4×), total fat, vitamin K and 5 more. More in cashew butter: copper, saturated fat (2.2×), selenium (13×), sodium and 3 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Pine nuts, dried673 cal

13.7 g protein · 13.1 g carbs (3.6 g sugars) · 68.4 g fat

Cashew butter609 cal

12.1 g protein · 30.3 g carbs (9.1 g sugars) · 53 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.

0%100%200%
  • Copper1.3 mg · 1.8 mg
    147%195%
  • Saturated fatlimit4.9 g · 10.6 g
    24%53%
  • Vitamin E9.3 mg · 5.1 mg
    62%34%
  • Niacin (B3)4.4 mg · 1.1 mg
    27%7%
  • Total fat68.4 g · 53 g
    88%68%
  • Vitamin K53.9 µg · 30.3 µg
    45%25%
  • Zinc6.5 mg · 4.4 mg
    59%40%
  • Thiamin (B1)0.36 mg · 0.16 mg
    30%13%
  • Selenium0.7 µg · 9.3 µg
    1%17%
  • Phosphorus575 mg · 388 mg
    46%31%
  • Sodiumlimit2 mg · 295 mg
    <1%13%
  • Magnesium251 mg · 206 mg
    60%49%
  • Vitamin B60.094 mg · 0.2 mg
    6%12%
  • Carbohydrates13.1 g · 30.3 g
    5%11%
  • Folate34 µg · 55 µg
    9%14%
  • Riboflavin (B2)0.23 mg · 0.16 mg
    17%12%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein13.7 g · 12.1 g27%·24%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Fiber3.7 g · 3 g13%·11%
  • Potassium597 mg · 447 mg13%·10%
  • Calcium16 mg · 61 mg1%·5%
  • Iron5.5 mg · 4.9 mg31%·27%
  • Vitamin A1 µg · 0 µg<1%·0%
  • Vitamin C0.8 mg · 0 mg1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline55.8 mg · 48.3 mg10%·9%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Pine nuts, dried (SR Legacy 170591), Cashew butter (Survey (FNDDS) 2707536). 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.

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