Pine nuts, dried vs Cashews

Pine nuts, driedCashews
Same weightSame caloriesOne serving

In short

Gram for gram, there are 17% more calories in pine nuts, dried than in cashews (673 vs 574 in 100 g). Both get most of their calories from fat.

More in pine nuts, dried: vitamin E (10×), total fat, niacin (3.1×), vitamin K and 3 more. More in cashews: copper, saturated fat, selenium (17×), vitamin B6 (2.7×) and 2 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

Cashews574 cal

15.3 g protein · 32.7 g carbs (5 g sugars) · 46.4 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%125%250%
  • Copper1.3 mg · 2.2 mg
    147%247%
  • Vitamin E9.3 mg · 0.92 mg
    62%6%
  • Total fat68.4 g · 46.4 g
    88%59%
  • Saturated fatlimit4.9 g · 9.2 g
    24%46%
  • Selenium0.7 µg · 11.7 µg
    1%21%
  • Niacin (B3)4.4 mg · 1.4 mg
    27%9%
  • Vitamin K53.9 µg · 34.7 µg
    45%29%
  • Thiamin (B1)0.36 mg · 0.2 mg
    30%17%
  • Vitamin B60.094 mg · 0.26 mg
    6%15%
  • Folate34 µg · 69 µg
    9%17%
  • Zinc6.5 mg · 5.6 mg
    59%51%
  • Carbohydrates13.1 g · 32.7 g
    5%12%
  • Phosphorus575 mg · 490 mg
    46%39%

Show as: bars · dots

Where they are alike

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

  • Protein13.7 g · 15.3 g27%·31%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Fiber3.7 g · 3 g13%·11%
  • Sodiumlimit2 mg · 16 mg<1%·1%
  • Potassium597 mg · 565 mg13%·12%
  • Calcium16 mg · 45 mg1%·3%
  • Iron5.5 mg · 6 mg31%·33%
  • Magnesium251 mg · 260 mg60%·62%
  • Vitamin A1 µg · 0 µg<1%·0%
  • Vitamin C0.8 mg · 0 mg1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Riboflavin (B2)0.23 mg · 0.2 mg17%·15%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline55.8 mg · 61 mg10%·11%

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

From USDA FoodData Central: Pine nuts, dried (SR Legacy 170591), Cashews (Survey (FNDDS) 2707493). 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.

vs
Compare Pine nuts, dried withCashew butterSalted cashewsUnsalted cashewsRaw cashews