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.
Detailed nutritional comparison of cashews and pine nut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cashews src
Image of Pine Nut src

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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Cashews Pine Nut
lutein + zeaxanthin 22 UG 9 UG
beta-carotene ~ 17 UG

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.

Note: The specific food items compared are: Cashews (Nuts, cashew nuts, raw) and Pine Nut (Nuts, pine nuts, dried) .

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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.