Here’s a detailed nutritional comparison of cashew nuts, macadamia nuts, pine nuts, and pistachios per 100 grams, covering macronutrients, protein, minerals, and vitamins. I’ve used reliable USDA and nutrition data sources.
Cashew Nuts (raw)
Macronutrients (per 100 g):
- Calories: ~553 kcal
- Protein: ~18.2 g
- Fat: ~43.9 g
- Saturated: ~7.8 g
- Monounsaturated: ~23.8 g
- Polyunsaturated: ~7.8 g
- Carbohydrates: ~30.2 g
- Fiber: ~3.3 g
- Sugars: ~5.9 g
Minerals:
- Magnesium: 292 mg
- Phosphorus: 593 mg
- Potassium: 660 mg
- Calcium: 37 mg
- Iron: 6.7 mg
- Zinc: 5.8 mg
Vitamins:
- Vitamin B1 (Thiamin): 0.42 mg
- Vitamin B2 (Riboflavin): 0.06 mg
- Vitamin B3 (Niacin): 1.06 mg
- Vitamin B6: 0.42 mg
- Folate: 25 µg
- Vitamin E: 0.9 mg
- Vitamin K: 34.1 µg
Notes: Cashews are moderately high in protein, healthy fats, and rich in magnesium, phosphorus, and iron.
Macadamia Nuts (raw)
Macronutrients (per 100 g):
- Calories: ~718 kcal
- Protein: ~7.9 g
- Fat: ~75.8 g
- Saturated: ~12.1 g
- Monounsaturated: ~58.9 g
- Polyunsaturated: ~1.5 g
- Carbohydrates: ~13.8 g
- Fiber: ~8.6 g
- Sugars: ~4.6 g
Minerals:
- Magnesium: 130 mg
- Phosphorus: 188 mg
- Potassium: 368 mg
- Calcium: 85 mg
- Iron: 3.7 mg
- Zinc: 1.3 mg
Vitamins:
- Vitamin B1: 1.2 mg
- Vitamin B2: 0.16 mg
- Vitamin B3: 2.5 mg
- Vitamin B6: 0.27 mg
- Folate: 11 µg
- Vitamin E: 0.54 mg
- Vitamin K: 60 µg
Notes: Macadamias are very high in monounsaturated fat, low in protein, and provide modest minerals. Excellent for heart-healthy fat intake.
Pine Nuts (raw, edible portion)
Macronutrients (per 100 g):
- Calories: ~673 kcal
- Protein: ~13.7 g
- Fat: ~68.4 g
- Saturated: ~4.9 g
- Monounsaturated: ~18.8 g
- Polyunsaturated: ~34.1 g
- Carbohydrates: ~13.1 g
- Fiber: ~3.7 g
- Sugars: ~3.6 g
Minerals:
- Magnesium: 251 mg
- Phosphorus: 575 mg
- Potassium: 597 mg
- Calcium: 16 mg
- Iron: 5.5 mg
- Zinc: 6.5 mg
Vitamins:
- Vitamin B1: 0.36 mg
- Vitamin B2: 0.23 mg
- Vitamin B3: 4.4 mg
- Vitamin B6: 0.1 mg
- Folate: 34 µg
- Vitamin E: 9.3 mg
- Vitamin K: 53.9 µg
Notes: Pine nuts are rich in polyunsaturated fats, vitamin E, and minerals like magnesium and zinc, moderate in protein.
Pistachios (raw)
Macronutrients (per 100 g):
- Calories: ~562 kcal
- Protein: ~20.3 g
- Fat: ~45.4 g
- Saturated: ~5.6 g
- Monounsaturated: ~23.3 g
- Polyunsaturated: ~14.4 g
- Carbohydrates: ~27.5 g
- Fiber: ~10.6 g
- Sugars: ~7.7 g
Minerals:
- Magnesium: 121 mg
- Phosphorus: 490 mg
- Potassium: 1025 mg
- Calcium: 105 mg
- Iron: 4.0 mg
- Zinc: 2.2 mg
Vitamins:
- Vitamin B1: 0.87 mg
- Vitamin B2: 0.16 mg
- Vitamin B3: 1.3 mg
- Vitamin B6: 1.7 mg
- Folate: 51 µg
- Vitamin E: 2.3 mg
- Vitamin K: 13.2 µg
Notes: Pistachios are high in protein and fiber, with a strong potassium content and moderate vitamins. Great for satiety and mineral intake.
Quick Comparison Table (per 100 g)
| Nutrient | Cashew | Macadamia | Pine Nuts | Pistachio |
|---|---|---|---|---|
| Calories | 553 kcal | 718 kcal | 673 kcal | 562 kcal |
| Protein | 18.2 g | 7.9 g | 13.7 g | 20.3 g |
| Fat | 43.9 g | 75.8 g | 68.4 g | 45.4 g |
| Carbs | 30.2 g | 13.8 g | 13.1 g | 27.5 g |
| Fiber | 3.3 g | 8.6 g | 3.7 g | 10.6 g |
| Magnesium | 292 mg | 130 mg | 251 mg | 121 mg |
| Potassium | 660 mg | 368 mg | 597 mg | 1025 mg |
| Calcium | 37 mg | 85 mg | 16 mg | 105 mg |
| Iron | 6.7 mg | 3.7 mg | 5.5 mg | 4.0 mg |
| Zinc | 5.8 mg | 1.3 mg | 6.5 mg | 2.2 mg |
| Vitamin B1 | 0.42 mg | 1.2 mg | 0.36 mg | 0.87 mg |
| Vitamin B6 | 0.42 mg | 0.27 mg | 0.1 mg | 1.7 mg |
| Vitamin E | 0.9 mg | 0.54 mg | 9.3 mg | 2.3 mg |
| Vitamin K | 34.1 µg | 60 µg | 53.9 µg | 13.2 µg |
Key Insights
- Cashews: Moderate fat, high protein, excellent magnesium and iron.
- Macadamias: Highest in healthy monounsaturated fats, very low protein.
- Pine Nuts: High polyunsaturated fats, vitamin E, and minerals.
- Pistachios: Highest protein and potassium, very good fiber, balanced fats.