Pine nuts, dried vs Unsalted cashews
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
13.7 g protein · 13.1 g carbs (3.6 g sugars) · 68.4 g fat
14.8 g protein · 31.7 g carbs (4.9 g sugars) · 48 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 239%
1.3 mg vs 2.2 mg
- Vitamin E62% vs 10%
9.3 mg vs 1.5 mg
- Total fat88% vs 61%
68.4 g vs 48 g
- Saturated fatlimit24% vs 46%
4.9 g vs 9.3 g
- Selenium1% vs 21%
0.7 µg vs 11.3 µg
- Niacin (B3)27% vs 8%
4.4 mg vs 1.4 mg
- Vitamin K45% vs 31%
53.9 µg vs 36.7 µg
- Thiamin (B1)30% vs 16%
0.36 mg vs 0.19 mg
- Zinc59% vs 49%
6.5 mg vs 5.4 mg
- Vitamin B66% vs 15%
0.094 mg vs 0.25 mg
- Folate9% vs 17%
34 µg vs 67 µg
- Phosphorus46% vs 38%
575 mg vs 475 mg
- Carbohydrates5% vs 12%
13.1 g vs 31.7 g
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.