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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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 147% 18% 39% 184% 586% 121% 166% 38% 0% 51%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 1.7% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 102% 0% 40% 37% 21% 0% 47% 0% 76% 41% 26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 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
8% 33% 59%
Saturated Fat: Sat. Fat 4.899 g
Monounsaturated Fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 g
21% 53% 26%
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%

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
Calories 673kcal 609kcal Pine nuts
Protein 13.69g 12.12g Pine nuts
Fats 68.37g 53.03g Pine nuts
Vitamin C 0.8mg 0mg Pine nuts
Net carbs 9.38g 27.3g Cashew butter
Carbs 13.08g 30.3g Cashew butter
Magnesium 251mg 206mg Pine nuts
Calcium 16mg 61mg Cashew butter
Potassium 597mg 447mg Pine nuts
Iron 5.53mg 4.91mg Pine nuts
Sugar 3.59g 9.09g Pine nuts
Fiber 3.7g 3g Pine nuts
Copper 1.324mg 1.758mg Cashew butter
Zinc 6.45mg 4.43mg Pine nuts
Starch 1.43g Pine nuts
Phosphorus 575mg 388mg Pine nuts
Sodium 2mg 295mg Pine nuts
Vitamin A 29IU 0IU Pine nuts
Vitamin A RAE 1µg 0µg Pine nuts
Vitamin E 9.33mg 5.08mg Pine nuts
Manganese 8.802mg Pine nuts
Selenium 0.7µg 9.3µg Cashew butter
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
Vitamin K 53.9µg 30.3µg Pine nuts
Folate 34µg 55µg Cashew butter
Choline 55.8mg 48.3mg 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
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
Fructose 0.07g Pine nuts
Omega-3 - ALA 0.112g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Cashew butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
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.