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 for 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.
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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.
| Contains more MagnesiumMagnesium | +16.3% |
| Contains more CalciumCalcium | +131.3% |
| Contains more IronIron | +20.8% |
| Contains more CopperCopper | +65.8% |
| Contains more SeleniumSelenium | +2742.9% |
| Contains more ZincZinc | +11.6% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +431.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +16.2% |
| Contains more Vitamin B5Vitamin B5 | +176% |
| Contains more Vitamin B6Vitamin B6 | +343.6% |
| Contains more Vitamin CVitamin C | +60% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +936.7% |
| Contains more Vitamin B2Vitamin B2 | +291.4% |
| Contains more Vitamin B3Vitamin B3 | +313.1% |
| Contains more Vitamin KVitamin K | +58.1% |
| Contains more FolateFolate | +36% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.1% |
| Contains more CarbsCarbs | +130.8% |
| Contains more WaterWater | +128.1% |
| Contains more FatsFats | +55.9% |
~equal in
Other
~2.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +26.8% |
| Contains less Sat. FatSaturated fat | -37.1% |
| Contains more Poly. FatPolyunsaturated fat | +334.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1542.7% |
| Contains more SucroseSucrose | +68.4% |
| Contains more GlucoseGlucose | +40% |
| Contains more FructoseFructose | +40% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 1.655mg | 8.802mg | 311% |
| Polyunsaturated fat | 7.845g | 34.071g | 175% |
| Copper | 2.195mg | 1.324mg | 97% |
| Vitamin E | 0.9mg | 9.33mg | 56% |
| Fats | 43.85g | 68.37g | 38% |
| Selenium | 19.9µg | 0.7µg | 35% |
| Vitamin B6 | 0.417mg | 0.094mg | 25% |
| Vitamin B3 | 1.062mg | 4.387mg | 21% |
| Vitamin K | 34.1µg | 53.9µg | 17% |
| Iron | 6.68mg | 5.53mg | 14% |
| Monounsaturated fat | 23.797g | 18.764g | 13% |
| Saturated fat | 7.783g | 4.899g | 13% |
| Vitamin B2 | 0.058mg | 0.227mg | 13% |
| Vitamin B5 | 0.864mg | 0.313mg | 11% |
| Choline | 55.8mg | 10% | |
| Magnesium | 292mg | 251mg | 10% |
| Starch | 23.49g | 1.43g | 9% |
| Protein | 18.22g | 13.69g | 9% |
| Calories | 553kcal | 673kcal | 6% |
| Carbs | 30.19g | 13.08g | 6% |
| Zinc | 5.78mg | 6.45mg | 6% |
| Vitamin B1 | 0.423mg | 0.364mg | 5% |
| Phosphorus | 593mg | 575mg | 3% |
| Fiber | 3.3g | 3.7g | 2% |
| Potassium | 660mg | 597mg | 2% |
| Folate | 25µg | 34µg | 2% |
| Calcium | 37mg | 16mg | 2% |
| Vitamin C | 0.5mg | 0.8mg | 0% |
| Net carbs | 26.89g | 9.38g | N/A |
| Sugar | 5.91g | 3.59g | N/A |
| Sodium | 12mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.287mg | 0.107mg | 0% |
| Threonine | 0.688mg | 0.37mg | 0% |
| Isoleucine | 0.789mg | 0.542mg | 0% |
| Leucine | 1.472mg | 0.991mg | 0% |
| Lysine | 0.928mg | 0.54mg | 0% |
| Methionine | 0.362mg | 0.259mg | 0% |
| Phenylalanine | 0.951mg | 0.524mg | 0% |
| Valine | 1.094mg | 0.687mg | 0% |
| Histidine | 0.456mg | 0.341mg | 0% |
| Fructose | 0.05g | 0.07g | 0% |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.404g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
50%
Minerals Daily Need Coverage Score
200%
246%
Comparison summary
Which food is lower in Sugar?
Pine nuts is lower in Sugar (difference - 2.32g)
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Pine nuts is lower in Saturated fat (difference - 2.884g)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 25)
Which food is cheaper?
Pine nuts is cheaper (difference - $2.5)
Which food is richer in vitamins?
Pine nuts is relatively richer in vitamins
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)