Pine nuts, raw vs Unsalted cashews
In short
One serving each: 182 calories in pine nuts, raw (1 oz, 28.3 g), 166 calories in unsalted cashews (1 oz, 28.4 g). Both get most of their calories from fat.
More in pine nuts, raw: thiamin (3.2×), niacin (3.3×) and total fat. More in unsalted cashews: copper and vitamin K (11×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.3 g) · 4.4 g protein · 5.3 g carbs · 17.3 g fat
1 oz (28.4 g) · 4.2 g protein · 9 g carbs (1.4 g sugars) · 13.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Copper35% vs 68%
0.32 mg vs 0.61 mg
- Thiamin (B1)15% vs 5%
0.18 mg vs 0.055 mg
- Vitamin K1% vs 9%
0.91 µg vs 10.4 µg
- Niacin (B3)8% vs 2%
1.3 mg vs 0.38 mg
- Total fat22% vs 17%
17.3 g vs 13.6 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein4.4 g · 4.2 g9%·8%
- Carbohydrates5.3 g · 9 g2%·3%
- Fiber1.1 g · 0.82 g4%·3%
- Sodiumlimit0 mg · 4.5 mg0%·<1%
- Potassium185 mg · 155 mg4%·3%
- Calcium2.5 mg · 12.5 mg<1%·1%
- Iron1.5 mg · 1.6 mg8%·9%
- Magnesium58.3 mg · 71.4 mg14%·17%
- Phosphorus153 mg · 135 mg12%·11%
- Zinc1.6 mg · 1.5 mg15%·14%
- Vitamin B60.072 mg · 0.07 mg4%·4%
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), 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.