Pine nuts, dried vs Unsalted cashews

Pine nuts, driedUnsalted cashews
Same weightSame caloriesOne serving

In short

Gram for gram, there are 15% more calories in pine nuts, dried than in unsalted cashews (673 vs 584 in 100 g). Both get most of their calories from fat.

More in pine nuts, dried: vitamin E (6.4×), total fat, niacin (3.2×), vitamin K and 3 more. More in unsalted cashews: copper, saturated fat, selenium (16×), vitamin B6 (2.6×) 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

Unsalted cashews584 cal

14.8 g protein · 31.7 g carbs (4.9 g sugars) · 48 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%239%
  • Vitamin E9.3 mg · 1.5 mg
    62%10%
  • Total fat68.4 g · 48 g
    88%61%
  • Saturated fatlimit4.9 g · 9.3 g
    24%46%
  • Selenium0.7 µg · 11.3 µg
    1%21%
  • Niacin (B3)4.4 mg · 1.4 mg
    27%8%
  • Vitamin K53.9 µg · 36.7 µg
    45%31%
  • Thiamin (B1)0.36 mg · 0.19 mg
    30%16%
  • Zinc6.5 mg · 5.4 mg
    59%49%
  • Vitamin B60.094 mg · 0.25 mg
    6%15%
  • Folate34 µg · 67 µg
    9%17%
  • Phosphorus575 mg · 475 mg
    46%38%
  • Carbohydrates13.1 g · 31.7 g
    5%12%

Show as: bars · dots

Where they are alike

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

  • Protein13.7 g · 14.8 g27%·30%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Fiber3.7 g · 2.9 g13%·10%
  • Sodiumlimit2 mg · 16 mg<1%·1%
  • Potassium597 mg · 548 mg13%·12%
  • Calcium16 mg · 44 mg1%·3%
  • Iron5.5 mg · 5.8 mg31%·32%
  • Magnesium251 mg · 252 mg60%·60%
  • 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 · 0.19 mg17%·15%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline55.8 mg · 59.2 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), Unsalted cashews (Survey (FNDDS) 2707497). 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.

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