Cashews vs pine nuts
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Cashews
Best for muscle gain
Cashews
Best for low-carb
pine nuts
Macro Comparison
Cashews: 100g (100g) | pine nuts: 100g (100g)
553
Cashews
673
pine nuts
17.4g
Cashews
15.7g
pine nuts
36.3g
Cashews
18.6g
pine nuts
38.9g
Cashews
61.3g
pine nuts
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
Cashews
9%
pine nuts
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| Nutrient | Cashews | pine nuts |
|---|---|---|
| Calories | 553 | 673 |
| Protein | 17.4g | 15.7g |
| Carbs | 36.3g | 18.6g |
| Fat | 38.9g | 61.3g |
| Fiber | 4.1g | 3.94g |
| Sugar | — | — |
| Sodium | 4.76mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | — | — |
| Potassium | 638mg | 655mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 42mg | 8.74mg |
| Iron | 5.99mg | 5.36mg |
Which Should You Choose?
For weight loss
Choose Cashews. With 553 calories and 17.4g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Cashews. Cashews delivers 17.4g protein per serving — 1.7g more than pine nuts.
For low-carb diets
Choose pine nuts with 18.6g carbs per serving.
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Take the free quizCommon Questions
Is Cashews or pine nuts better for weight loss?
For weight loss, Cashews is the better choice. Cashews has 553 calories and 17.4g protein per serving, while pine nuts has 673 calories and 15.7g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Cashews or pine nuts?
Cashews has more protein per serving. Cashews provides 17.4g and pine nuts provides 15.7g of protein.
Can I eat both cashews and pine nuts together?
Yes! Combining cashews and pine nuts gives you 1226 calories and 33.099999999999994g protein. This combination can work well as part of a balanced meal.