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
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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% |
~equal in
Vitamin D
~0µg
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
~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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Opinion |
| Calories | 673kcal | 553kcal |
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| Protein | 13.69g | 18.22g |
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| Fats | 68.37g | 43.85g |
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| Vitamin C | 0.8mg | 0.5mg |
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| Net carbs | 9.38g | 26.89g |
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| Carbs | 13.08g | 30.19g |
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| Magnesium | 251mg | 292mg |
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| Calcium | 16mg | 37mg |
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| Potassium | 597mg | 660mg |
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| Iron | 5.53mg | 6.68mg |
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| Sugar | 3.59g | 5.91g |
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| Fiber | 3.7g | 3.3g |
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| Copper | 1.324mg | 2.195mg |
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| Zinc | 6.45mg | 5.78mg |
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| Starch | 1.43g | 23.49g |
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| Phosphorus | 575mg | 593mg |
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| Sodium | 2mg | 12mg |
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| Vitamin A | 29IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 9.33mg | 0.9mg |
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| Manganese | 8.802mg | 1.655mg |
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| Selenium | 0.7µg | 19.9µg |
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| Vitamin B1 | 0.364mg | 0.423mg |
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| Vitamin B2 | 0.227mg | 0.058mg |
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| Vitamin B3 | 4.387mg | 1.062mg |
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| Vitamin B5 | 0.313mg | 0.864mg |
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| Vitamin B6 | 0.094mg | 0.417mg |
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| Vitamin K | 53.9µg | 34.1µg |
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| Folate | 34µg | 25µg |
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| Choline | 55.8mg |
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| Saturated Fat | 4.899g | 7.783g |
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| Monounsaturated Fat | 18.764g | 23.797g |
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| Polyunsaturated fat | 34.071g | 7.845g |
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| Tryptophan | 0.107mg | 0.287mg |
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| Threonine | 0.37mg | 0.688mg |
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| Isoleucine | 0.542mg | 0.789mg |
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| Leucine | 0.991mg | 1.472mg |
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| Lysine | 0.54mg | 0.928mg |
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| Methionine | 0.259mg | 0.362mg |
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| Phenylalanine | 0.524mg | 0.951mg |
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| Valine | 0.687mg | 1.094mg |
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| Histidine | 0.341mg | 0.456mg |
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| Fructose | 0.07g | 0.05g |
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| Omega-3 - ALA | 0.112g |
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| Omega-6 - Gamma-linoleic acid | 0.052g |
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| Omega-6 - Eicosadienoic acid | 0.404g | 0g |
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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
50%
32%
Minerals Daily Need Coverage Score
246%
200%
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)