Pine nuts, raw vs Cashew butter
In short
Gram for gram, there are 6% more calories in pine nuts, raw than in cashew butter (643 vs 609 in 100 g). Both get most of their calories from fat.
More in pine nuts, raw: thiamin (4×), niacin (4×), phosphorus, zinc and 3 more. More in cashew butter: copper, vitamin K (9.5×), sodium, carbohydrates and calcium (7×). Everything else is within 4% of a day's needs.
Calories, and where they come from
15.7 g protein · 18.6 g carbs · 61.3 g fat
12.1 g protein · 30.3 g carbs (9.1 g sugars) · 53 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.
- Copper1.1 mg · 1.8 mg124%195%
- Thiamin (B1)0.63 mg · 0.16 mg52%13%
- Vitamin K3.2 µg · 30.3 µg3%25%
- Niacin (B3)4.5 mg · 1.1 mg28%7%
- Sodiumlimit0 mg · 295 mg0%13%
- Phosphorus540 mg · 388 mg43%31%
- Zinc5.7 mg · 4.4 mg52%40%
- Total fat61.3 g · 53 g79%68%
- Protein15.7 g · 12.1 g31%24%
- Potassium655 mg · 447 mg14%10%
- Carbohydrates18.6 g · 30.3 g7%11%
- Calcium8.7 mg · 61 mg1%5%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Fiber3.9 g · 3 g14%·11%
- Iron5.4 mg · 4.9 mg30%·27%
- Magnesium206 mg · 206 mg49%·49%
- Vitamin B60.25 mg · 0.2 mg15%·12%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, selenium, vitamin A, vitamin C, vitamin D, vitamin E, riboflavin (B2), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Pine nuts, raw (Foundation 2346392), Cashew butter (Survey (FNDDS) 2707536). 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.