Pine nuts vs. Cashew butter — In-Depth Nutrition Comparison

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A recap on the differences between pine nuts and cashew butter

Pine nuts are higher in vitamin E, phosphorus, fats, 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.

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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.

Pine nuts

Cashew butter

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

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.

Pine nuts

Cashew butter

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 Vitamin B6Vitamin B6	+116%
Contains more FolateFolate	+61.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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%
Vitamin B3	4.387mg	1.108mg	20%
Vitamin K	53.9µg	30.3µg	20%
Monounsaturated fat	18.764g	26.709g	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%
Iron	5.53mg	4.91mg	8%
Vitamin B6	0.094mg	0.203mg	8%
Omega-3 (ALA)	0.112g		7%
Carbs	13.08g	30.3g	6%
Vitamin B5	0.313mg		6%
Calcium	16mg	61mg	5%
Vitamin B2	0.227mg	0.159mg	5%
Folate	34µg	55µg	5%
Potassium	597mg	447mg	4%
Calories	673kcal	609kcal	3%
Protein	13.69g	12.12g	3%
Fiber	3.7g	3g	3%
Vitamin C	0.8mg	0mg	1%
Starch	1.43g		1%
Choline	55.8mg	48.3mg	1%
Protein per 100 calories	2g	2g	N/A
Calories per 10 g protein	492kcal	502kcal	N/A
Weight per 100 calories	15g	16g	N/A
Unsaturated / Saturated Fat ratio	11	3.8	N/A
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-6 (Gamma-linolenic acid)	0.052g		N/A
Omega-6 (Eicosadienoic acid)	0.404g		N/A