Pine nuts, raw vs Unsalted cashews
In short
Gram for gram, there are 10% more calories in pine nuts, raw than in unsalted cashews (643 vs 584 in 100 g). Both get most of their calories from fat.
More in pine nuts, raw: thiamin (3.2×), niacin (3.3×), total fat and phosphorus. More in unsalted 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
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.
- Copper124% vs 239%
1.1 mg vs 2.2 mg
- Thiamin (B1)52% vs 16%
0.63 mg vs 0.19 mg
- Vitamin K3% vs 31%
3.2 µg vs 36.7 µg
- Niacin (B3)28% vs 8%
4.5 mg vs 1.4 mg
- Total fat79% vs 61%
61.3 g vs 48 g
- Magnesium49% vs 60%
206 mg vs 252 mg
- Phosphorus43% vs 38%
540 mg vs 475 mg
- Carbohydrates7% vs 12%
18.6 g vs 31.7 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein15.7 g · 14.8 g31%·30%
- Fiber3.9 g · 2.9 g14%·10%
- Sodiumlimit0 mg · 16 mg0%·1%
- Potassium655 mg · 548 mg14%·12%
- Calcium8.7 mg · 44 mg1%·3%
- Iron5.4 mg · 5.8 mg30%·32%
- Zinc5.7 mg · 5.4 mg52%·49%
- Vitamin B60.25 mg · 0.25 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), 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.