Nuts Cashew Nuts vs Nuts Pine Nuts
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Nuts Cashew Nuts has more protein per 100 calories: 2.78 g against 2.28 g.
- Nuts Cashew Nuts is lighter per 100 g: 577 kcal against 689 kcal.
- Nuts Cashew Nuts leads in 33 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Vitamin B6.
- Nuts Pine Nuts leads in 5 micronutrients, including Thiamin (B1), Niacin (B3), Manganese.
Per 100 calories
| Nutrient | Nuts Cashew Nuts | Nuts Pine Nuts |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.78 g | 2.28 g |
| Carbs | 5.42 g | 2.7 g |
| Fat | 8.16 g | 8.9 g |
| Vitamins | ||
| Thiamin (B1) | 0.049 mg | 0.091 mg |
| Riboflavin (B2) | 0.036 mg | 0 mg |
| Niacin (B3) | 0.272 mg | 0.649 mg |
| Pantothenic Acid (B5) | 0.182 mg | 0 mg |
| Vitamin B6 | 0.05 mg | 0.037 mg |
| Folate | 8.15 µg | 0 µg |
| Choline | 10.6 mg | 0 mg |
| Vitamin C | 0.026 mg | 0 mg |
| Vitamin E | 0.159 mg | 0 mg |
| Vitamin K | 6.01 µg | 0.464 µg |
| Minerals | ||
| Calcium | 7.63 mg | 1.27 mg |
| Iron | 1.04 mg | 0.778 mg |
| Magnesium | 46.2 mg | 29.9 mg |
| Phosphorus | 88.5 mg | 78.4 mg |
| Potassium | 104 mg | 95.1 mg |
| Sodium | 2.51 mg | 0 mg |
| Zinc | 0.949 mg | 0.829 mg |
| Copper | 0.369 mg | 0.163 mg |
| Manganese | 0.216 mg | 1.48 mg |
| Selenium | 2.77 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 0.546 g | 0.572 g |
| Sugar | 0.868 g | 0 g |
| Starch | 1.89 g | 0 g |
| Fructose | 0.014 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 1.42 g | 0 g |
| Monounsaturated Fat | 4.61 g | 0 g |
| Saturated Fat | 1.53 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.4 g | 0 g |
| Amino Acids | ||
| Histidine | 0.071 g | 0.054 g |
| Isoleucine | 0.127 g | 0.082 g |
| Leucine | 0.229 g | 0.16 g |
| Lysine | 0.145 g | 0.085 g |
| Methionine | 0.053 g | 0.048 g |
| Cystine | 0.056 g | 0 g |
| Phenylalanine | 0.145 g | 0.086 g |
| Tyrosine | 0.083 g | 0.085 g |
| Threonine | 0.106 g | 0.068 g |
| Tryptophan | 0.044 g | 0.021 g |
| Valine | 0.178 g | 0.107 g |
| Arginine | 0.321 g | 0.386 g |
| Alanine | 0.128 g | 0.108 g |
| Serine | 0.274 g | 0.2 g |
| Proline | 0.674 g | 0.499 g |
| Glycine | 0.145 g | 0.106 g |
| Aspartic Acid | 0.125 g | 0.152 g |
| Glutamic Acid | 0.16 g | 0.143 g |
Per 100 grams
| Nutrient | Nuts Cashew Nuts | Nuts Pine Nuts |
|---|---|---|
| Calories | 577 kcal | 689 kcal |
| Protein | 16.1 g | 15.7 g |
| Carbs | 31.3 g | 18.6 g |
| Fat | 47.1 g | 61.3 g |
| Vitamins | ||
| Thiamin (B1) | 0.282 mg | 0.625 mg |
| Riboflavin (B2) | 0.209 mg | 0 mg |
| Niacin (B3) | 1.57 mg | 4.47 mg |
| Pantothenic Acid (B5) | 1.05 mg | 0 mg |
| Vitamin B6 | 0.29 mg | 0.255 mg |
| Folate | 47 µg | 0 µg |
| Choline | 61 mg | 0 mg |
| Vitamin C | 0.15 mg | 0 mg |
| Vitamin E | 0.92 mg | 0 mg |
| Vitamin K | 34.7 µg | 3.2 µg |
| Minerals | ||
| Calcium | 44 mg | 8.74 mg |
| Iron | 6.03 mg | 5.36 mg |
| Magnesium | 267 mg | 206 mg |
| Phosphorus | 511 mg | 540 mg |
| Potassium | 599 mg | 655 mg |
| Sodium | 14.5 mg | 0 mg |
| Zinc | 5.48 mg | 5.71 mg |
| Copper | 2.13 mg | 1.12 mg |
| Manganese | 1.25 mg | 10.2 mg |
| Selenium | 16 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 3.15 g | 3.94 g |
| Sugar | 5.01 g | 0 g |
| Starch | 10.9 g | 0 g |
| Fructose | 0.08 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 8.2 g | 0 g |
| Monounsaturated Fat | 26.6 g | 0 g |
| Saturated Fat | 8.82 g | 0 g |
| Omega-6 (Linoleic Acid) | 8.07 g | 0 g |
| Amino Acids | ||
| Histidine | 0.41 g | 0.37 g |
| Isoleucine | 0.73 g | 0.567 g |
| Leucine | 1.32 g | 1.1 g |
| Lysine | 0.837 g | 0.587 g |
| Methionine | 0.304 g | 0.33 g |
| Cystine | 0.324 g | 0 g |
| Phenylalanine | 0.835 g | 0.593 g |
| Tyrosine | 0.48 g | 0.587 g |
| Threonine | 0.614 g | 0.467 g |
| Tryptophan | 0.251 g | 0.147 g |
| Valine | 1.03 g | 0.737 g |
| Arginine | 1.85 g | 2.66 g |
| Alanine | 0.738 g | 0.747 g |
| Serine | 1.58 g | 1.38 g |
| Proline | 3.89 g | 3.44 g |
| Glycine | 0.835 g | 0.73 g |
| Aspartic Acid | 0.72 g | 1.05 g |
| Glutamic Acid | 0.923 g | 0.983 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Cashew Nuts and Nuts Pine Nuts, including preparation variants and research-cited compound levels, or compare any two foods.