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  6. Pine nuts vs. Cashew

Pine nuts vs. Cashew — In-Depth Nutrition Comparison

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The main differences between Pine nuts and Cashew

  • Pine nuts are richer in Manganese, Vitamin E , Vitamin B3, Vitamin K, and Vitamin B2, yet Cashew is richer in Copper, Selenium, Vitamin B6, and Iron.
  • Daily need coverage for Manganese from Pine nuts is 311% higher.
  • Pine nuts contain 10 times more Vitamin E than Cashew. Pine nuts contain 9.33mg of Vitamin E , while Cashew contains 0.9mg.
  • Pine nuts contain less Saturated Fat.

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

Infographic

Pine nuts vs Cashew 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.
Pine nuts
Pine nuts
3
:
7
Cashew
Cashew
Contains less Sodium -83.3%
Contains more Zinc +11.6%
Contains more Manganese +431.8%
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%
Equal in Phosphorus - 593
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains less Sodium -83.3%
Contains more Zinc +11.6%
Contains more Manganese +431.8%
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%
Equal in Phosphorus - 593

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.
Pine nuts
Pine nuts
7
:
3
Cashew
Cashew
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%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B5 +176%
Contains more Vitamin B6 +343.6%
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%
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%
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%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B5 +176%
Contains more Vitamin B6 +343.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
2
:
3
Cashew
Cashew
Contains more Fats +55.9%
Contains more Protein +33.1%
Contains more Carbs +130.8%
Contains more Water +128.1%
Equal in Other - 2.54
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
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
Contains more Fats +55.9%
Contains more Protein +33.1%
Contains more Carbs +130.8%
Contains more Water +128.1%
Equal in Other - 2.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pine nuts
Pine nuts
2
:
1
Cashew
Cashew
Contains less Saturated Fat -37.1%
Contains more Polyunsaturated fat +334.3%
Contains more Monounsaturated Fat +26.8%
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -37.1%
Contains more Polyunsaturated fat +334.3%
Contains more Monounsaturated Fat +26.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pine nuts
Pine nuts
2
:
2
Cashew
Cashew
Contains more Glucose +40%
Contains more Fructose +40%
Contains more Starch +1542.7%
Contains more Sucrose +68.4%
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
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
Contains more Glucose +40%
Contains more Fructose +40%
Contains more Starch +1542.7%
Contains more Sucrose +68.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pine nuts Cashew
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 Pine nuts Cashew Opinion
Net carbs 9.38g 26.89g Cashew
Protein 13.69g 18.22g Cashew
Fats 68.37g 43.85g Pine nuts
Carbs 13.08g 30.19g Cashew
Calories 673kcal 553kcal Pine nuts
Starch 1.43g 23.49g Cashew
Fructose 0.07g 0.05g Pine nuts
Sugar 3.59g 5.91g Pine nuts
Fiber 3.7g 3.3g Pine nuts
Calcium 16mg 37mg Cashew
Iron 5.53mg 6.68mg Cashew
Magnesium 251mg 292mg Cashew
Phosphorus 575mg 593mg Cashew
Potassium 597mg 660mg Cashew
Sodium 2mg 12mg Pine nuts
Zinc 6.45mg 5.78mg Pine nuts
Copper 1.324mg 2.195mg Cashew
Manganese 8.802mg 1.655mg Pine nuts
Selenium 0.7µg 19.9µg Cashew
Vitamin A 29IU 0IU Pine nuts
Vitamin A RAE 1µg 0µg Pine nuts
Vitamin E 9.33mg 0.9mg Pine nuts
Vitamin C 0.8mg 0.5mg Pine nuts
Vitamin B1 0.364mg 0.423mg Cashew
Vitamin B2 0.227mg 0.058mg Pine nuts
Vitamin B3 4.387mg 1.062mg Pine nuts
Vitamin B5 0.313mg 0.864mg Cashew
Vitamin B6 0.094mg 0.417mg Cashew
Folate 34µg 25µg Pine nuts
Vitamin K 53.9µg 34.1µg Pine nuts
Tryptophan 0.107mg 0.287mg Cashew
Threonine 0.37mg 0.688mg Cashew
Isoleucine 0.542mg 0.789mg Cashew
Leucine 0.991mg 1.472mg Cashew
Lysine 0.54mg 0.928mg Cashew
Methionine 0.259mg 0.362mg Cashew
Phenylalanine 0.524mg 0.951mg Cashew
Valine 0.687mg 1.094mg Cashew
Histidine 0.341mg 0.456mg Cashew
Saturated Fat 4.899g 7.783g Pine nuts
Monounsaturated Fat 18.764g 23.797g Cashew
Polyunsaturated fat 34.071g 7.845g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g 0g 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
Pine nuts Cashew
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
51%
Pine nuts
34%
Cashew
Minerals Daily Need Coverage Score
246%
Pine nuts
200%
Cashew

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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.