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 is lower.
Food varieties used in this article are Nuts, pine nuts, dried and Nuts, cashew butter, plain, with salt added.
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 MagnesiumMagnesium | +21.8% |
| Contains more PotassiumPotassium | +33.6% |
| Contains more IronIron | +12.6% |
| Contains more ZincZinc | +45.6% |
| Contains more PhosphorusPhosphorus | +48.2% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +281.3% |
| Contains more CopperCopper | +32.8% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +83.7% |
| Contains more Vitamin B1Vitamin B1 | +130.4% |
| Contains more Vitamin B2Vitamin B2 | +42.8% |
| Contains more Vitamin B3Vitamin B3 | +295.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +77.9% |
| Contains more CholineCholine | +15.5% |
| Contains more Vitamin B6Vitamin B6 | +116% |
| Contains more FolateFolate | +61.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 8.802mg | 383% | |
| Polyunsaturated fat | 34.071g | 13.371g | 138% |
| Copper | 1.324mg | 1.758mg | 48% |
| Vitamin E | 9.33mg | 5.08mg | 28% |
| Phosphorus | 575mg | 388mg | 27% |
| Saturated fat | 4.899g | 10.606g | 26% |
| Fats | 68.37g | 53.03g | 24% |
| Monounsaturated fat | 18.764g | 26.709g | 20% |
| Vitamin B3 | 4.387mg | 1.108mg | 20% |
| Vitamin K | 53.9µg | 30.3µg | 20% |
| Zinc | 6.45mg | 4.43mg | 18% |
| Vitamin B1 | 0.364mg | 0.158mg | 17% |
| Selenium | 0.7µg | 9.3µg | 16% |
| Sodium | 2mg | 295mg | 13% |
| Magnesium | 251mg | 206mg | 11% |
| Vitamin B6 | 0.094mg | 0.203mg | 8% |
| Iron | 5.53mg | 4.91mg | 8% |
| Carbs | 13.08g | 30.3g | 6% |
| Vitamin B5 | 0.313mg | 6% | |
| Vitamin B2 | 0.227mg | 0.159mg | 5% |
| Folate | 34µg | 55µg | 5% |
| Calcium | 16mg | 61mg | 5% |
| Potassium | 597mg | 447mg | 4% |
| Calories | 673kcal | 609kcal | 3% |
| Protein | 13.69g | 12.12g | 3% |
| Fiber | 3.7g | 3g | 3% |
| Starch | 1.43g | 1% | |
| Choline | 55.8mg | 48.3mg | 1% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Net carbs | 9.38g | 27.3g | N/A |
| Sugar | 3.59g | 9.09g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.107mg | 0.162mg | 0% |
| Threonine | 0.37mg | 0.388mg | 0% |
| Isoleucine | 0.542mg | 0.445mg | 0% |
| Leucine | 0.991mg | 0.831mg | 0% |
| Lysine | 0.54mg | 0.523mg | 0% |
| Methionine | 0.259mg | 0.204mg | 0% |
| Phenylalanine | 0.524mg | 0.537mg | 0% |
| Valine | 0.687mg | 0.617mg | 0% |
| Histidine | 0.341mg | 0.257mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.404g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.69 g
Fats:
68.37 g
Carbs:
13.08 g
Water:
2.28 g
Other:
2.58 g
Protein:
12.12 g
Fats:
53.03 g
Carbs:
30.3 g
Water:
2.34 g
Other:
2.21 g
| Contains more ProteinProtein | +13% |
| Contains more FatsFats | +28.9% |
| Contains more OtherOther | +16.7% |
| Contains more CarbsCarbs | +131.7% |
~equal in
Water
~2.34g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.899 g
Monounsaturated fat:
Mono. Fat
18.764 g
Polyunsaturated fat:
Poly. Fat
34.071 g
Saturated fat:
Sat. Fat
10.606 g
Monounsaturated fat:
Mono. Fat
26.709 g
Polyunsaturated fat:
Poly. Fat
13.371 g
| Contains less Sat. FatSaturated fat | -53.8% |
| Contains more Poly. FatPolyunsaturated fat | +154.8% |
| Contains more Mono. FatMonounsaturated fat | +42.3% |
