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  6. Acorns vs. Almond

Acorns vs. Almond — In-Depth Nutrition Comparison

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How are Acorns and Almond different?

  • Acorns are higher in Vitamin B6, however, Almond is richer in Vitamin B2, Phosphorus, Magnesium, Copper, Manganese, Iron, Zinc, Calcium, and Vitamin B3.
  • Daily need coverage for Vitamin B2 from Almond is 78% higher.
  • Acorns contain 4 times more Vitamin B6 than Almond. While Acorns contain 0.528mg of Vitamin B6, Almond contains only 0.137mg.

Nuts, acorns, raw and Nuts, almonds are the varieties used in this article.

Infographic

Acorns vs Almond infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Acorns
Acorns
1
:
9
Almond
Almond
Contains less Sodium -100%
Contains more Calcium +556.1%
Contains more Iron +369.6%
Contains more Magnesium +335.5%
Contains more Phosphorus +508.9%
Contains more Potassium +36%
Contains more Zinc +511.8%
Contains more Copper +66%
Contains more Manganese +63%
Acorns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 45% 34% 48% 0% 14% 207% 175% 0%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains less Sodium -100%
Contains more Calcium +556.1%
Contains more Iron +369.6%
Contains more Magnesium +335.5%
Contains more Phosphorus +508.9%
Contains more Potassium +36%
Contains more Zinc +511.8%
Contains more Copper +66%
Contains more Manganese +63%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Acorns
Acorns
4
:
6
Almond
Almond
Contains more Vitamin A +1850%
Contains more Vitamin B5 +51.8%
Contains more Vitamin B6 +285.4%
Contains more Folate +97.7%
Contains more Vitamin B1 +83%
Contains more Vitamin B2 +864.4%
Contains more Vitamin B3 +98%
Acorns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 28% 28% 35% 43% 122% 66% 0% 0%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +1850%
Contains more Vitamin B5 +51.8%
Contains more Vitamin B6 +285.4%
Contains more Folate +97.7%
Contains more Vitamin B1 +83%
Contains more Vitamin B2 +864.4%
Contains more Vitamin B3 +98%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acorns
Acorns
2
:
3
Almond
Almond
Contains more Carbs +89.1%
Contains more Water +532.7%
Contains more Protein +243.9%
Contains more Fats +109.3%
Contains more Other +120.9%
Acorns
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Carbs +89.1%
Contains more Water +532.7%
Contains more Protein +243.9%
Contains more Fats +109.3%
Contains more Other +120.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
Acorns
1
:
2
Almond
Almond
Contains less Saturated Fat -18.4%
Contains more Monounsaturated Fat +108.8%
Contains more Polyunsaturated fat +168.3%
Acorns
14% 66% 20%
Saturated Fat: 3.102 g
Monounsaturated Fat: 15.109 g
Polyunsaturated fat: 4.596 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -18.4%
Contains more Monounsaturated Fat +108.8%
Contains more Polyunsaturated fat +168.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Acorns Almond
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Acorns Almond Opinion
Net carbs 40.75g 9.05g Acorns
Protein 6.15g 21.15g Almond
Fats 23.86g 49.93g Almond
Carbs 40.75g 21.55g Acorns
Calories 387kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Acorns
Fiber 12.5g Almond
Calcium 41mg 269mg Almond
Iron 0.79mg 3.71mg Almond
Magnesium 62mg 270mg Almond
Phosphorus 79mg 481mg Almond
Potassium 539mg 733mg Almond
Sodium 0mg 1mg Acorns
Zinc 0.51mg 3.12mg Almond
Copper 0.621mg 1.031mg Almond
Manganese 1.337mg 2.179mg Almond
Selenium 4.1µg Almond
Vitamin A 39IU 2IU Acorns
Vitamin A RAE 2µg 0µg Acorns
Vitamin E 25.63mg Almond
Vitamin B1 0.112mg 0.205mg Almond
Vitamin B2 0.118mg 1.138mg Almond
Vitamin B3 1.827mg 3.618mg Almond
Vitamin B5 0.715mg 0.471mg Acorns
Vitamin B6 0.528mg 0.137mg Acorns
Folate 87µg 44µg Acorns
Tryptophan 0.074mg 0.211mg Almond
Threonine 0.236mg 0.601mg Almond
Isoleucine 0.285mg 0.751mg Almond
Leucine 0.489mg 1.473mg Almond
Lysine 0.384mg 0.568mg Almond
Methionine 0.103mg 0.157mg Almond
Phenylalanine 0.269mg 1.132mg Almond
Valine 0.345mg 0.855mg Almond
Histidine 0.17mg 0.539mg Almond
Trans Fat 0.015g Acorns
Saturated Fat 3.102g 3.802g Acorns
Monounsaturated Fat 15.109g 31.551g Almond
Polyunsaturated fat 4.596g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acorns Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Acorns
82%
Almond
Minerals Daily Need Coverage Score
56%
Acorns
142%
Almond

Comparison summary

Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 0.7g)
Which food is lower in glycemic index?
Acorns
Acorns is lower in glycemic index (difference - 0)
Which food is cheaper?
Acorns
Acorns is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.