Cashews vs. Pine Nut
Nutrition comparison of Cashews and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and pine nut:
- Both cashews and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Pine nut has more riboflavin and niacin, however, cashew contains more pantothenic acid and Vitamin B6.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and pine nut are high in calories. Pine nut has 22% more calories than cashew - cashew has 553 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, cashews is heavier in protein, heavier in carbs and lighter in fat compared to pine nut per calorie. Cashews has a macronutrient ratio of 13:21:67 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Pine Nut | |
|---|---|---|
| Protein | 13% | 8% |
| Carbohydrates | 21% | 7% |
| Fat | 67% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and pine nut has 57% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both cashews and pine nut are high in dietary fiber. Pine nut has 12% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Cashews and pine nut contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both cashews and pine nut are high in protein. Cashew has 33% more protein than pine nut - cashew has 18.2g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Cashew is high in saturated fat and pine nut has 37% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Cashews and pine nut contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pine nut and cashews contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 937% more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Cashews and pine nut contain similar amounts of Vitamin K - cashew has 34.1ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more riboflavin and niacin, however, cashew contains more pantothenic acid and Vitamin B6. Both cashews and pine nut contain significant amounts of thiamin and folate.
| Cashews | Pine Nut | |
|---|---|---|
| Thiamin | 0.423 MG | 0.364 MG |
| Riboflavin | 0.058 MG | 0.227 MG |
| Niacin | 1.062 MG | 4.387 MG |
| Pantothenic acid | 0.864 MG | 0.313 MG |
| Vitamin B6 | 0.417 MG | 0.094 MG |
| Folate | 25 UG | 34 UG |
Minerals
calcium
Cashew has 131% more calcium than pine nut - cashew has 37mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both cashews and pine nut are high in iron. Cashew has 21% more iron than pine nut - cashew has 6.7mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both cashews and pine nut are high in potassium. Cashew has 11% more potassium than pine nut - cashew has 660mg of potassium per 100 grams and pine nut has 597mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashews | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.164 G |
| Total | 0.062 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than cashew per 100 grams.
| Cashews | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 7.782 G | 33.15 G |
| Total | 7.782 G | 33.202 G |
Customize your serving size
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.
Cashews 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 | |||
FAQ
Does cashews or pine nut contain more calories in 100 grams?Both cashews and pine nut are high in calories. Pine nut has 20% more calories than cashew - cashew has 553 calories in 100g and pine nut has 673 calories.
Does cashews or pine nut contain more iron?
Both cashews and pine nut are high in iron. Cashew has 20% more iron than pine nut - cashew has 6.7mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does cashews or pine nut contain more potassium?
Both cashews and pine nut are high in potassium. Cashew has 10% more potassium than pine nut - cashew has 660mg of potassium in 100 grams and pine nut has 597mg of potassium.