Pine nuts, dried vs Cashew butter
In short
For the same 100 calories you eat 15 g of pine nuts, dried or 16 g of cashew butter. Both get most of their calories from fat.
More in cashew butter: copper and saturated fat (2.4×). Everything else is within 4% of a day's needs.
Calories, and where they come from
14.9 g · 2 g protein · 1.9 g carbs (0.53 g sugars) · 10.2 g fat
16.4 g · 2 g protein · 5 g carbs (1.5 g sugars) · 8.7 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.
- Copper0.2 mg · 0.29 mg22%32%
- Saturated fatlimit0.73 g · 1.7 g4%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 2 g4%·4%
- Total fat10.2 g · 8.7 g13%·11%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates1.9 g · 5 g1%·2%
- Fiber0.55 g · 0.49 g2%·2%
- Sodiumlimit0.3 mg · 48.4 mg<1%·2%
- Potassium88.7 mg · 73.4 mg2%·2%
- Calcium2.4 mg · 10 mg<1%·1%
- Iron0.82 mg · 0.81 mg5%·4%
- Magnesium37.3 mg · 33.8 mg9%·8%
- Phosphorus85.4 mg · 63.7 mg7%·5%
- Zinc0.96 mg · 0.73 mg9%·7%
- Selenium0.1 µg · 1.5 µg<1%·3%
- Vitamin A0.15 µg · 0 µg<1%·0%
- Vitamin C0.12 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E1.4 mg · 0.83 mg9%·6%
- Vitamin K8 µg · 5 µg7%·4%
- Thiamin (B1)0.054 mg · 0.026 mg5%·2%
- Riboflavin (B2)0.034 mg · 0.026 mg3%·2%
- Niacin (B3)0.65 mg · 0.18 mg4%·1%
- Vitamin B60.014 mg · 0.033 mg1%·2%
- Folate5.1 µg · 9 µg1%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.3 mg · 7.9 mg2%·1%
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.