Pine nuts, dried vs Cashews
In short
For the same 100 calories you eat 15 g of pine nuts, dried or 17 g of cashews. Both get most of their calories from fat.
More in pine nuts, dried: vitamin E (8.6×). More in cashews: copper and saturated fat (2.2×). 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
17.4 g · 2.7 g protein · 5.7 g carbs (0.87 g sugars) · 8.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Copper22% vs 43%
0.2 mg vs 0.39 mg
- Vitamin E9% vs 1%
1.4 mg vs 0.16 mg
- Saturated fatlimit4% vs 8%
0.73 g vs 1.6 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 2.7 g4%·5%
- Total fat10.2 g · 8.1 g13%·10%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates1.9 g · 5.7 g1%·2%
- Fiber0.55 g · 0.52 g2%·2%
- Sodiumlimit0.3 mg · 2.8 mg<1%·<1%
- Potassium88.7 mg · 98.4 mg2%·2%
- Calcium2.4 mg · 7.8 mg<1%·1%
- Iron0.82 mg · 1 mg5%·6%
- Magnesium37.3 mg · 45.3 mg9%·11%
- Phosphorus85.4 mg · 85.4 mg7%·7%
- Zinc0.96 mg · 0.98 mg9%·9%
- Selenium0.1 µg · 2 µg<1%·4%
- Vitamin A0.15 µg · 0 µg<1%·0%
- Vitamin C0.12 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K8 µg · 6 µg7%·5%
- Thiamin (B1)0.054 mg · 0.035 mg5%·3%
- Riboflavin (B2)0.034 mg · 0.035 mg3%·3%
- Niacin (B3)0.65 mg · 0.24 mg4%·2%
- Vitamin B60.014 mg · 0.045 mg1%·3%
- Folate5.1 µg · 12 µg1%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.3 mg · 10.6 mg2%·2%
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.