Pine nuts, dried vs Salted cashews

Pine nuts, driedSalted cashews
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 15 g of pine nuts, dried or 17 g of salted cashews. Both get most of their calories from fat.

More in pine nuts, dried: vitamin E (5.5×). More in salted cashews: copper and saturated fat (2.2×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Pine nuts, dried100 cal

14.9 g · 2 g protein · 1.9 g carbs (0.53 g sugars) · 10.2 g fat

Salted cashews100 cal

17.3 g · 2.5 g protein · 5.4 g carbs (0.83 g sugars) · 8.2 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.

0%25%50%
  • Copper22% vs 41%

    0.2 mg vs 0.37 mg

  • Vitamin E9% vs 2%

    1.4 mg vs 0.25 mg

  • Saturated fatlimit4% vs 8%

    0.73 g vs 1.6 g

Show as: bars · dots

Where they are alike

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

  • Protein2 g · 2.5 g4%·5%
  • Total fat10.2 g · 8.2 g13%·11%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates1.9 g · 5.4 g1%·2%
  • Fiber0.55 g · 0.5 g2%·2%
  • Sodiumlimit0.3 mg · 69 mg<1%·3%
  • Potassium88.7 mg · 93.9 mg2%·2%
  • Calcium2.4 mg · 7.6 mg<1%·1%
  • Iron0.82 mg · 1.0 mg5%·6%
  • Magnesium37.3 mg · 43.3 mg9%·10%
  • Phosphorus85.4 mg · 81.5 mg7%·7%
  • Zinc0.96 mg · 0.93 mg9%·8%
  • Selenium0.1 µg · 1.9 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 · 6.3 µg7%·5%
  • Thiamin (B1)0.054 mg · 0.033 mg5%·3%
  • Riboflavin (B2)0.034 mg · 0.033 mg3%·3%
  • Niacin (B3)0.65 mg · 0.23 mg4%·1%
  • Vitamin B60.014 mg · 0.043 mg1%·3%
  • Folate5.1 µg · 11.4 µg1%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline8.3 mg · 10.1 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), Salted cashews (Survey (FNDDS) 2707495). 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 withCashewsCashew butterUnsalted cashewsRaw cashews
Pine nuts, dried vs Salted cashews: nutrition compared | MyFoodAnalysis