Pine nuts, dried vs Unsalted cashews

Pine nuts, driedUnsalted cashews
Same weightSame caloriesOne serving

In short

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

More in pine nuts, dried: vitamin E (5.5×). More in unsalted 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

Unsalted cashews100 cal

17.1 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

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Copper0.2 mg · 0.37 mg
    22%41%
  • Vitamin E1.4 mg · 0.25 mg
    9%2%
  • Saturated fatlimit0.73 g · 1.6 g
    4%8%

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 · 2.7 mg<1%·<1%
  • Potassium88.7 mg · 93.8 mg2%·2%
  • Calcium2.4 mg · 7.5 mg<1%·1%
  • Iron0.82 mg · 1.0 mg5%·6%
  • Magnesium37.3 mg · 43.2 mg9%·10%
  • Phosphorus85.4 mg · 81.3 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 · 0.042 mg1%·2%
  • Folate5.1 µg · 11.5 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), 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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