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, fats, vitamin B3, and vitamin K.
- 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B2 | 0.058mg | 0.227mg | 13% |
| Saturated fat | 7.783g | 4.899g | 13% |
| Monounsaturated fat | 23.797g | 18.764g | 13% |
| Vitamin B5 | 0.864mg | 0.313mg | 11% |
| Magnesium | 292mg | 251mg | 10% |
| Choline | 55.8mg | 10% | |
| Protein | 18.22g | 13.69g | 9% |
| Starch | 23.49g | 1.43g | 9% |
| Omega-3 (ALA) | 0.112g | 7% | |
| 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% |
| Calcium | 37mg | 16mg | 2% |
| Potassium | 660mg | 597mg | 2% |
| Fiber | 3.3g | 3.7g | 2% |
| Folate | 25µg | 34µg | 2% |
| Protein per 100 calories | 3.3g | 2g | N/A |
| Calories per 10 g protein | 304kcal | 492kcal | N/A |
| Weight per 100 calories | 18g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 4.1 | 11 | N/A |
| 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-6 (Gamma-linolenic acid) | 0.052g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0g | 0.404g | N/A |
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% |
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
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~equal in
Maltose
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~equal in
Galactose
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