Cashews vs pine nuts: which is healthier?
They are about equally nutrient-dense: cashews scores 32/100 and pine nuts 34/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Cashews
553 kcal per 100 g. 1 oz (about 18 cashews): 28 g
Pine nuts
673 kcal per 100 g. 1 tbsp: 9 g
Which to pick for your goal
- Fewer caloriesCashews553 vs 673 kcal per 100 g
- More proteinCashews18 vs 14 g per 100 g
- More fiberAbout even3.3 vs 3.7 g per 100 g
- Less sugarPine nuts5.9 vs 3.6 g per 100 g
- More potassiumAbout even660 vs 597 mg per 100 g
- Less saturated fatPine nuts7.8 vs 4.9 g per 100 g
Nutrition side by side
| Nutrient | Cashews, 100 g | Pine nuts, 100 g | Cashews, 28 g | Pine nuts, 9 g |
|---|---|---|---|---|
| Calories | 553 kcal | 673 kcal | 155 kcal | 61 kcal |
| Protein | 18 g | 14 g | 5.1 g | 1.2 g |
| Carbohydrates | 30 g | 13 g | 8.5 g | 1.2 g |
| Sugars | 5.9 g | 3.6 g | 1.7 g | 0.3 g |
| Fiber | 3.3 g | 3.7 g | 0.9 g | 0.3 g |
| Fat | 44 g | 68 g | 12 g | 6.2 g |
| Saturated fat | 7.8 g | 4.9 g | 2.2 g | 0.4 g |
| Vitamin C | 0.5 mg | 0.8 mg | 0.1 mg | <0.1 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | <0.1 µg |
| Potassium | 660 mg | 597 mg | 185 mg | 54 mg |
| Iron | 6.7 mg | 5.5 mg | 1.9 mg | 0.5 mg |
| Calcium | 37 mg | 16 mg | 10 mg | 1.4 mg |
| Magnesium | 292 mg | 251 mg | 82 mg | 23 mg |
| Sodium | 12 mg | 2 mg | 3.4 mg | 0.2 mg |
Last updated . Scores use the HowHealthyIs Score method.