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  6. Cashew vs. Pine nuts

Cashew vs. Pine nuts — In-Depth Nutrition Comparison

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The main differences between Cashew and Pine nuts

  • Cashew is richer in Copper, Selenium, Vitamin B6, and Iron, yet Pine nuts are richer in Manganese, Vitamin E , Vitamin B3, Vitamin K, and Vitamin B2.
  • Daily need coverage for Manganese from Pine nuts is 311% higher.
  • Cashew contains 28 times more Selenium than Pine nuts. Cashew contains 19.9µg of Selenium, while Pine nuts contain 0.7µg.
  • Pine nuts contain less Saturated Fat.

Food types used in this article are Nuts, cashew nuts, raw and Nuts, pine nuts, dried.

Infographic

Cashew 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
Cashew
7
:
3
Pine nuts
Pine nuts
Contains more Calcium +131.3%
Contains more Iron +20.8%
Contains more Magnesium +16.3%
Contains more Potassium +10.6%
Contains more Copper +65.8%
Contains more Selenium +2742.9%
Contains less Sodium -83.3%
Contains more Zinc +11.6%
Contains more Manganese +431.8%
Equal in Phosphorus - 575
Equal in Potassium - 597
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
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 +131.3%
Contains more Iron +20.8%
Contains more Magnesium +16.3%
Contains more Potassium +10.6%
Contains more Copper +65.8%
Contains more Selenium +2742.9%
Contains less Sodium -83.3%
Contains more Zinc +11.6%
Contains more Manganese +431.8%
Equal in Phosphorus - 575
Equal in Potassium - 597

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
Cashew
3
:
7
Pine nuts
Pine nuts
Contains more Vitamin B1 +16.2%
Contains more Vitamin B5 +176%
Contains more Vitamin B6 +343.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +936.7%
Contains more Vitamin C +60%
Contains more Vitamin B2 +291.4%
Contains more Vitamin B3 +313.1%
Contains more Folate +36%
Contains more Vitamin K +58.1%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
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 B1 +16.2%
Contains more Vitamin B5 +176%
Contains more Vitamin B6 +343.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +936.7%
Contains more Vitamin C +60%
Contains more Vitamin B2 +291.4%
Contains more Vitamin B3 +313.1%
Contains more Folate +36%
Contains more Vitamin K +58.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
:
2
Pine nuts
Pine nuts
Contains more Protein +33.1%
Contains more Carbs +130.8%
Contains more Water +128.1%
Contains more Fats +55.9%
Equal in Other - 2.58
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 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 Protein +33.1%
Contains more Carbs +130.8%
Contains more Water +128.1%
Contains more Fats +55.9%
Equal in Other - 2.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
1
:
2
Pine nuts
Pine nuts
Contains more Monounsaturated Fat +26.8%
Contains less Saturated Fat -37.1%
Contains more Polyunsaturated fat +334.3%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 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 +26.8%
Contains less Saturated Fat -37.1%
Contains more Polyunsaturated fat +334.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
2
:
2
Pine nuts
Pine nuts
Contains more Starch +1542.7%
Contains more Sucrose +68.4%
Contains more Glucose +40%
Contains more Fructose +40%
Cashew
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pine nuts
28% 69%
Starch: 1.43 g
Sucrose: 3.45 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +1542.7%
Contains more Sucrose +68.4%
Contains more Glucose +40%
Contains more Fructose +40%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Pine nuts Opinion
Net carbs 26.89g 9.38g Cashew
Protein 18.22g 13.69g Cashew
Fats 43.85g 68.37g Pine nuts
Carbs 30.19g 13.08g Cashew
Calories 553kcal 673kcal Pine nuts
Starch 23.49g 1.43g Cashew
Fructose 0.05g 0.07g Pine nuts
Sugar 5.91g 3.59g Pine nuts
Fiber 3.3g 3.7g Pine nuts
Calcium 37mg 16mg Cashew
Iron 6.68mg 5.53mg Cashew
Magnesium 292mg 251mg Cashew
Phosphorus 593mg 575mg Cashew
Potassium 660mg 597mg Cashew
Sodium 12mg 2mg Pine nuts
Zinc 5.78mg 6.45mg Pine nuts
Copper 2.195mg 1.324mg Cashew
Manganese 1.655mg 8.802mg Pine nuts
Selenium 19.9µg 0.7µg Cashew
Vitamin A 0IU 29IU Pine nuts
Vitamin A RAE 0µg 1µg Pine nuts
Vitamin E 0.9mg 9.33mg Pine nuts
Vitamin C 0.5mg 0.8mg Pine nuts
Vitamin B1 0.423mg 0.364mg Cashew
Vitamin B2 0.058mg 0.227mg Pine nuts
Vitamin B3 1.062mg 4.387mg Pine nuts
Vitamin B5 0.864mg 0.313mg Cashew
Vitamin B6 0.417mg 0.094mg Cashew
Folate 25µg 34µg Pine nuts
Vitamin K 34.1µg 53.9µg Pine nuts
Tryptophan 0.287mg 0.107mg Cashew
Threonine 0.688mg 0.37mg Cashew
Isoleucine 0.789mg 0.542mg Cashew
Leucine 1.472mg 0.991mg Cashew
Lysine 0.928mg 0.54mg Cashew
Methionine 0.362mg 0.259mg Cashew
Phenylalanine 0.951mg 0.524mg Cashew
Valine 1.094mg 0.687mg Cashew
Histidine 0.456mg 0.341mg Cashew
Saturated Fat 7.783g 4.899g Pine nuts
Monounsaturated Fat 23.797g 18.764g Cashew
Polyunsaturated fat 7.845g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0g 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 Pine nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
34%
Cashew
51%
Pine nuts
Minerals Daily Need Coverage Score
200%
Cashew
246%
Pine nuts

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 2.32g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 2.884g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 25)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $2.5)
Which food is richer in vitamins?
Pine nuts
Pine nuts is relatively richer in vitamins
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.