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 for 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.
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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 ZincZinc | +11.6% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +431.8% |
| Contains more MagnesiumMagnesium | +16.3% |
| Contains more CalciumCalcium | +131.3% |
| Contains more PotassiumPotassium | +10.6% |
| Contains more IronIron | +20.8% |
| Contains more CopperCopper | +65.8% |
| Contains more SeleniumSelenium | +2742.9% |
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 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% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +16.2% |
| Contains more Vitamin B5Vitamin B5 | +176% |
| Contains more Vitamin B6Vitamin B6 | +343.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 8.802mg | 1.655mg | 311% |
| Polyunsaturated fat | 34.071g | 7.845g | 175% |
| Copper | 1.324mg | 2.195mg | 97% |
| Vitamin E | 9.33mg | 0.9mg | 56% |
| Fats | 68.37g | 43.85g | 38% |
| Selenium | 0.7µg | 19.9µg | 35% |
| Vitamin B6 | 0.094mg | 0.417mg | 25% |
| Vitamin B3 | 4.387mg | 1.062mg | 21% |
| Vitamin K | 53.9µg | 34.1µg | 17% |
| Iron | 5.53mg | 6.68mg | 14% |
| Monounsaturated fat | 18.764g | 23.797g | 13% |
| Saturated fat | 4.899g | 7.783g | 13% |
| Vitamin B2 | 0.227mg | 0.058mg | 13% |
| Vitamin B5 | 0.313mg | 0.864mg | 11% |
| Choline | 55.8mg | 10% | |
| Magnesium | 251mg | 292mg | 10% |
| Starch | 1.43g | 23.49g | 9% |
| Protein | 13.69g | 18.22g | 9% |
| Calories | 673kcal | 553kcal | 6% |
| Carbs | 13.08g | 30.19g | 6% |
| Zinc | 6.45mg | 5.78mg | 6% |
| Vitamin B1 | 0.364mg | 0.423mg | 5% |
| Phosphorus | 575mg | 593mg | 3% |
| Fiber | 3.7g | 3.3g | 2% |
| Potassium | 597mg | 660mg | 2% |
| Folate | 34µg | 25µg | 2% |
| Calcium | 16mg | 37mg | 2% |
| Vitamin C | 0.8mg | 0.5mg | 0% |
| Net carbs | 9.38g | 26.89g | N/A |
| Sugar | 3.59g | 5.91g | N/A |
| Sodium | 2mg | 12mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.107mg | 0.287mg | 0% |
| Threonine | 0.37mg | 0.688mg | 0% |
| Isoleucine | 0.542mg | 0.789mg | 0% |
| Leucine | 0.991mg | 1.472mg | 0% |
| Lysine | 0.54mg | 0.928mg | 0% |
| Methionine | 0.259mg | 0.362mg | 0% |
| Phenylalanine | 0.524mg | 0.951mg | 0% |
| Valine | 0.687mg | 1.094mg | 0% |
| Histidine | 0.341mg | 0.456mg | 0% |
| Fructose | 0.07g | 0.05g | 0% |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.404g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +55.9% |
| Contains more ProteinProtein | +33.1% |
| Contains more CarbsCarbs | +130.8% |
| Contains more WaterWater | +128.1% |
~equal in
Other
~2.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -37.1% |
| Contains more Poly. FatPolyunsaturated fat | +334.3% |
| Contains more Mono. FatMonounsaturated fat | +26.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +40% |
| Contains more FructoseFructose | +40% |
| Contains more StarchStarch | +1542.7% |
| Contains more SucroseSucrose | +68.4% |
~equal in
Lactose
~0g
~equal in
Maltose
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~equal in
Galactose
~0g
