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  6. Cashew butter vs. Pine nuts

Cashew butter vs. Pine nuts — In-Depth Nutrition Comparison

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A recap on differences between Cashew butter and Pine nuts

  • Cashew butter is higher in Copper, and Selenium, yet Pine nuts are higher in Vitamin E , Phosphorus, Vitamin B3, Vitamin K, Zinc, and Vitamin B1.
  • Cashew butter covers your daily Copper needs 48% more than Pine nuts.
  • Cashew butter contains 148 times more Sodium than Pine nuts. While Cashew butter contains 295mg of Sodium, Pine nuts contain only 2mg.

Food varieties used in this article are Nuts, cashew butter, plain, with salt added and Nuts, pine nuts, dried.

Infographic

Cashew butter vs Pine nuts infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew butter
Cashew butter
3
:
7
Pine nuts
Pine nuts
Contains more Calcium +281.3%
Contains more Copper +32.8%
Contains more Selenium +1228.6%
Contains more Iron +12.6%
Contains more Magnesium +21.8%
Contains more Phosphorus +48.2%
Contains more Potassium +33.6%
Contains less Sodium -99.3%
Contains more Zinc +45.6%
Cashew butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Contains more Calcium +281.3%
Contains more Copper +32.8%
Contains more Selenium +1228.6%
Contains more Iron +12.6%
Contains more Magnesium +21.8%
Contains more Phosphorus +48.2%
Contains more Potassium +33.6%
Contains less Sodium -99.3%
Contains more Zinc +45.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew butter
Cashew butter
2
:
8
Pine nuts
Pine nuts
Contains more Vitamin B6 +116%
Contains more Folate +61.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.4%
Contains more Vitamin B2 +42.8%
Contains more Vitamin B3 +295.9%
Contains more Vitamin K +77.9%
Cashew butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 102% 0% 0% 40% 37% 21% 0% 47% 42% 0% 76%
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
Contains more Vitamin B6 +116%
Contains more Folate +61.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.4%
Contains more Vitamin B2 +42.8%
Contains more Vitamin B3 +295.9%
Contains more Vitamin K +77.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew butter
Cashew butter
2
:
3
Pine nuts
Pine nuts
Contains more Carbs +131.7%
Contains more Protein +13%
Contains more Fats +28.9%
Contains more Other +16.7%
Equal in Water - 2.28
Cashew butter
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 g
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
Contains more Carbs +131.7%
Contains more Protein +13%
Contains more Fats +28.9%
Contains more Other +16.7%
Equal in Water - 2.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew butter
Cashew butter
1
:
2
Pine nuts
Pine nuts
Contains more Monounsaturated Fat +42.3%
Contains less Saturated Fat -53.8%
Contains more Polyunsaturated fat +154.8%
Cashew butter
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 g
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Contains more Monounsaturated Fat +42.3%
Contains less Saturated Fat -53.8%
Contains more Polyunsaturated fat +154.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew butter Pine nuts
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cashew butter Pine nuts Opinion
Net carbs 27.3g 9.38g Cashew butter
Protein 12.12g 13.69g Pine nuts
Fats 53.03g 68.37g Pine nuts
Carbs 30.3g 13.08g Cashew butter
Calories 609kcal 673kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 9.09g 3.59g Pine nuts
Fiber 3g 3.7g Pine nuts
Calcium 61mg 16mg Cashew butter
Iron 4.91mg 5.53mg Pine nuts
Magnesium 206mg 251mg Pine nuts
Phosphorus 388mg 575mg Pine nuts
Potassium 447mg 597mg Pine nuts
Sodium 295mg 2mg Pine nuts
Zinc 4.43mg 6.45mg Pine nuts
Copper 1.758mg 1.324mg Cashew butter
Manganese 8.802mg Pine nuts
Selenium 9.3µg 0.7µg Cashew butter
Vitamin A 0IU 29IU Pine nuts
Vitamin A RAE 0µg 1µg Pine nuts
Vitamin E 5.08mg 9.33mg Pine nuts
Vitamin C 0mg 0.8mg Pine nuts
Vitamin B1 0.158mg 0.364mg Pine nuts
Vitamin B2 0.159mg 0.227mg Pine nuts
Vitamin B3 1.108mg 4.387mg Pine nuts
Vitamin B5 0.313mg Pine nuts
Vitamin B6 0.203mg 0.094mg Cashew butter
Folate 55µg 34µg Cashew butter
Vitamin K 30.3µg 53.9µg Pine nuts
Tryptophan 0.162mg 0.107mg Cashew butter
Threonine 0.388mg 0.37mg Cashew butter
Isoleucine 0.445mg 0.542mg Pine nuts
Leucine 0.831mg 0.991mg Pine nuts
Lysine 0.523mg 0.54mg Pine nuts
Methionine 0.204mg 0.259mg Pine nuts
Phenylalanine 0.537mg 0.524mg Cashew butter
Valine 0.617mg 0.687mg Pine nuts
Histidine 0.257mg 0.341mg Pine nuts
Saturated Fat 10.606g 4.899g Pine nuts
Monounsaturated Fat 26.709g 18.764g Cashew butter
Polyunsaturated fat 13.371g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew butter Pine nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cashew butter
51%
Pine nuts
Minerals Daily Need Coverage Score
135%
Cashew butter
246%
Pine nuts

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 5.707g)
Which food is richer in vitamins?
Pine nuts
Pine nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/nutrients
  2. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.