Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and pine nut:
Both cashew butter and pine nut are high in calories. Pine nut has 15% more calories than cashew butter - cashew butter has 587 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, cashew butter is heavier in carbs, lighter in fat and similar to pine nut for protein. Cashew butter has a macronutrient ratio of 11:18:71 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Pine Nut | |
|---|---|---|
| Protein | 11% | 8% |
| Carbohydrates | 18% | 7% |
| Fat | 71% | 85% |
| Alcohol | ~ | ~ |
Pine nut has 53% less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
Pine nut is an excellent source of dietary fiber and it has 85% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
Cashew butter has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both cashew butter and pine nut are high in protein. Cashew butter has 28% more protein than pine nut - cashew butter has 17.6g of protein per 100 grams and pine nut has 13.7g of protein.
Cashew butter is high in saturated fat and pine nut has 50% less saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Pine nut has more Vitamin C than cashew butter - pine nut has 0.8mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Pine nut and cashew butter contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Pine nut is a great source of Vitamin E and it has more Vitamin E than cashew butter - pine nut has 9.3mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Pine nut has more Vitamin K than cashew butter - pine nut has 53.9ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Pine nut has more niacin, however, cashew butter contains more pantothenic acid and Vitamin B6. Both cashew butter and pine nut contain significant amounts of thiamin, riboflavin and folate.
| Cashew Butter | Pine Nut | |
|---|---|---|
| Thiamin | 0.312 MG | 0.364 MG |
| Riboflavin | 0.187 MG | 0.227 MG |
| Niacin | 1.599 MG | 4.387 MG |
| Pantothenic acid | 1.201 MG | 0.313 MG |
| Vitamin B6 | 0.252 MG | 0.094 MG |
| Folate | 68 UG | 34 UG |
Cashew butter is a great source of calcium and it has 169% more calcium than pine nut - cashew butter has 43mg of calcium per 100 grams and pine nut has 16mg of calcium.
Both cashew butter and pine nut are high in iron. Pine nut has a little more iron (10%) than cashew butter by weight - cashew butter has 5mg of iron per 100 grams and pine nut has 5.5mg of iron.
Both cashew butter and pine nut are high in potassium. Pine nut has a little more potassium (9%) than cashew butter by weight - cashew butter has 546mg of potassium per 100 grams and pine nut has 597mg of potassium.
For omega-3 fatty acids, both cashew butter and pine nut contain significant amounts of alpha linoleic acid (ALA).
| Cashew Butter | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.171 G | 0.164 G |
| Total | 0.171 G | 0.164 G |
Comparing omega-6 fatty acids, pine nut has more linoleic acid than cashew butter per 100 grams.
| Cashew Butter | Pine Nut | |
|---|---|---|
| linoleic acid | 8.166 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 8.166 G | 33.202 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Pine Nut (Nuts, pine nuts, dried) .
Cashew Butter g
()
|
Daily Values (%) |
Pine Nut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||