Pine nuts, dried vs Cashews
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
13.7 g protein · 13.1 g carbs (3.6 g sugars) · 68.4 g fat
15.3 g protein · 32.7 g carbs (5 g sugars) · 46.4 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Copper147% vs 247%
1.3 mg vs 2.2 mg
- Vitamin E62% vs 6%
9.3 mg vs 0.92 mg
- Total fat88% vs 59%
68.4 g vs 46.4 g
- Saturated fatlimit24% vs 46%
4.9 g vs 9.2 g
- Selenium1% vs 21%
0.7 µg vs 11.7 µg
- Niacin (B3)27% vs 9%
4.4 mg vs 1.4 mg
- Vitamin K45% vs 29%
53.9 µg vs 34.7 µg
- Thiamin (B1)30% vs 17%
0.36 mg vs 0.2 mg
- Vitamin B66% vs 15%
0.094 mg vs 0.26 mg
- Folate9% vs 17%
34 µg vs 69 µg
- Zinc59% vs 51%
6.5 mg vs 5.6 mg
- Carbohydrates5% vs 12%
13.1 g vs 32.7 g
- Phosphorus46% vs 39%
575 mg vs 490 mg
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.