Pine nuts, raw vs Cashews
In short
Gram for gram, there are 12% more calories in pine nuts, raw than in cashews (643 vs 574 in 100 g). Both get most of their calories from fat.
More in pine nuts, raw: thiamin (3.1×), niacin (3.2×), total fat and phosphorus. More in cashews: copper, vitamin K (11×), magnesium and carbohydrates. 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
15.3 g protein · 32.7 g carbs (5 g sugars) · 46.4 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 · 2.2 mg124%247%
- Thiamin (B1)0.63 mg · 0.2 mg52%17%
- Vitamin K3.2 µg · 34.7 µg3%29%
- Niacin (B3)4.5 mg · 1.4 mg28%9%
- Total fat61.3 g · 46.4 g79%59%
- Magnesium206 mg · 260 mg49%62%
- Carbohydrates18.6 g · 32.7 g7%12%
- Phosphorus540 mg · 490 mg43%39%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein15.7 g · 15.3 g31%·31%
- Fiber3.9 g · 3 g14%·11%
- Sodiumlimit0 mg · 16 mg0%·1%
- Potassium655 mg · 565 mg14%·12%
- Calcium8.7 mg · 45 mg1%·3%
- Iron5.4 mg · 6 mg30%·33%
- Zinc5.7 mg · 5.6 mg52%·51%
- Vitamin B60.25 mg · 0.26 mg15%·15%
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), Cashews (Survey (FNDDS) 2707493). 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.