Pine nuts, raw vs Salted cashews
In short
For the same 100 calories you eat 16 g of pine nuts, raw or 17 g of salted cashews. Both get most of their calories from fat.
More in pine nuts, raw: thiamin (2.9×). More in salted cashews: copper (2.1×) and vitamin K (13×). Everything else is within 4% of a day's needs.
Calories, and where they come from
15.6 g · 2.4 g protein · 2.9 g carbs · 9.5 g fat
17.3 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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Copper19% vs 41%
0.17 mg vs 0.37 mg
- Thiamin (B1)8% vs 3%
0.097 mg vs 0.033 mg
- Vitamin K<1% vs 5%
0.5 µg vs 6.3 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 2.5 g5%·5%
- Total fat9.5 g · 8.2 g12%·11%
- Carbohydrates2.9 g · 5.4 g1%·2%
- Fiber0.61 g · 0.5 g2%·2%
- Sodiumlimit0 mg · 69 mg0%·3%
- Potassium102 mg · 93.9 mg2%·2%
- Calcium1.4 mg · 7.6 mg<1%·1%
- Iron0.83 mg · 1.0 mg5%·6%
- Magnesium32 mg · 43.3 mg8%·10%
- Phosphorus84 mg · 81.5 mg7%·7%
- Zinc0.89 mg · 0.93 mg8%·8%
- Niacin (B3)0.69 mg · 0.23 mg4%·1%
- Vitamin B60.04 mg · 0.043 mg2%·3%
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), Salted cashews (Survey (FNDDS) 2707495). 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.