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  6. Pine nuts vs. Cashew butter

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

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A recap on differences between Pine nuts and Cashew butter

  • Pine nuts are higher in Vitamin E , Phosphorus, Vitamin B3, Vitamin K, Zinc, and Vitamin B1, yet Cashew butter is higher in Copper, and Selenium.
  • Cashew butter covers your daily Copper needs 48% more than Pine nuts.
  • Pine nuts contain 4 times more Vitamin B3 than Cashew butter. While Pine nuts contain 4.387mg of Vitamin B3, Cashew butter contains only 1.108mg.
  • The amount of Saturated Fat in Pine nuts are lower.

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

Infographic

Pine nuts vs Cashew butter 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
7
:
3
Cashew butter
Cashew butter
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%
Contains more Calcium +281.3%
Contains more Copper +32.8%
Contains more Selenium +1228.6%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Cashew butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
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%
Contains more Calcium +281.3%
Contains more Copper +32.8%
Contains more Selenium +1228.6%

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.
Pine nuts
Pine nuts
8
:
2
Cashew butter
Cashew butter
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%
Contains more Vitamin B6 +116%
Contains more Folate +61.8%
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 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%
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%
Contains more Vitamin B6 +116%
Contains more Folate +61.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
3
:
2
Cashew butter
Cashew butter
Contains more Protein +13%
Contains more Fats +28.9%
Contains more Other +16.7%
Contains more Carbs +131.7%
Equal in Water - 2.34
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 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
Contains more Protein +13%
Contains more Fats +28.9%
Contains more Other +16.7%
Contains more Carbs +131.7%
Equal in Water - 2.34

Fat Type Comparison

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

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 butter
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 Pine nuts Cashew butter Opinion
Net carbs 9.38g 27.3g Cashew butter
Protein 13.69g 12.12g Pine nuts
Fats 68.37g 53.03g Pine nuts
Carbs 13.08g 30.3g Cashew butter
Calories 673kcal 609kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 3.59g 9.09g Pine nuts
Fiber 3.7g 3g Pine nuts
Calcium 16mg 61mg Cashew butter
Iron 5.53mg 4.91mg Pine nuts
Magnesium 251mg 206mg Pine nuts
Phosphorus 575mg 388mg Pine nuts
Potassium 597mg 447mg Pine nuts
Sodium 2mg 295mg Pine nuts
Zinc 6.45mg 4.43mg Pine nuts
Copper 1.324mg 1.758mg Cashew butter
Manganese 8.802mg Pine nuts
Selenium 0.7µg 9.3µg Cashew butter
Vitamin A 29IU 0IU Pine nuts
Vitamin A RAE 1µg 0µg Pine nuts
Vitamin E 9.33mg 5.08mg Pine nuts
Vitamin C 0.8mg 0mg Pine nuts
Vitamin B1 0.364mg 0.158mg Pine nuts
Vitamin B2 0.227mg 0.159mg Pine nuts
Vitamin B3 4.387mg 1.108mg Pine nuts
Vitamin B5 0.313mg Pine nuts
Vitamin B6 0.094mg 0.203mg Cashew butter
Folate 34µg 55µg Cashew butter
Vitamin K 53.9µg 30.3µg Pine nuts
Tryptophan 0.107mg 0.162mg Cashew butter
Threonine 0.37mg 0.388mg Cashew butter
Isoleucine 0.542mg 0.445mg Pine nuts
Leucine 0.991mg 0.831mg Pine nuts
Lysine 0.54mg 0.523mg Pine nuts
Methionine 0.259mg 0.204mg Pine nuts
Phenylalanine 0.524mg 0.537mg Cashew butter
Valine 0.687mg 0.617mg Pine nuts
Histidine 0.341mg 0.257mg Pine nuts
Saturated Fat 4.899g 10.606g Pine nuts
Monounsaturated Fat 18.764g 26.709g Cashew butter
Polyunsaturated fat 34.071g 13.371g 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
Pine nuts Cashew butter
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
51%
Pine nuts
30%
Cashew butter
Minerals Daily Need Coverage Score
246%
Pine nuts
135%
Cashew butter

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