Pine nuts, dried vs Cashews
In short
One serving each: 191 calories in pine nuts, dried (1 oz (167 kernels), 28.4 g), 163 calories in cashews (1 oz, 28.4 g). Both get most of their calories from fat.
More in pine nuts, dried: vitamin E (10×), total fat, niacin (3.1×) and vitamin K. More in cashews: copper, saturated fat and selenium (17×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (167 kernels) (28.4 g) · 3.9 g protein · 3.7 g carbs (1 g sugars) · 19.4 g fat
1 oz (28.4 g) · 4.3 g protein · 9.3 g carbs (1.4 g sugars) · 13.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Copper42% vs 70%
0.38 mg vs 0.63 mg
- Vitamin E18% vs 2%
2.6 mg vs 0.26 mg
- Total fat25% vs 17%
19.4 g vs 13.1 g
- Saturated fatlimit7% vs 13%
1.4 g vs 2.6 g
- Selenium<1% vs 6%
0.2 µg vs 3.3 µg
- Niacin (B3)8% vs 2%
1.2 mg vs 0.4 mg
- Vitamin K13% vs 8%
15.3 µg vs 9.8 µg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein3.9 g · 4.3 g8%·9%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.7 g · 9.3 g1%·3%
- Fiber1 g · 0.85 g4%·3%
- Sodiumlimit0.57 mg · 4.5 mg<1%·<1%
- Potassium169 mg · 160 mg4%·3%
- Calcium4.5 mg · 12.8 mg<1%·1%
- Iron1.6 mg · 1.7 mg9%·9%
- Magnesium71.2 mg · 73.7 mg17%·18%
- Phosphorus163 mg · 139 mg13%·11%
- Zinc1.8 mg · 1.6 mg17%·14%
- Vitamin A0.28 µg · 0 µg<1%·0%
- Vitamin C0.23 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.1 mg · 0.057 mg9%·5%
- Riboflavin (B2)0.064 mg · 0.057 mg5%·4%
- Vitamin B60.027 mg · 0.073 mg2%·4%
- Folate9.6 µg · 19.6 µg2%·5%
- Vitamin B120 µg · 0 µg0%·0%
- Choline15.8 mg · 17.3 mg3%·3%
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.