Pine nuts vs. Acorns — In-Depth Nutrition Comparison
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A recap on differences between Pine nuts and Acorns
- Pine nuts are higher in Manganese, Copper, Phosphorus, Iron, Zinc, Magnesium, Vitamin B1, and Vitamin B3, yet Acorns are higher in Vitamin B6, and Folate.
- Pine nuts covers your daily Manganese needs 325% more than Acorns.
- Pine nuts contain 13 times more Zinc than Acorns. While Pine nuts contain 6.45mg of Zinc, Acorns contain only 0.51mg.
Food varieties used in this article are Nuts, pine nuts, dried and Nuts, acorns, raw.
Infographic
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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.
Contains
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Iron
+600%
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Magnesium
+304.8%
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Phosphorus
+627.8%
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Potassium
+10.8%
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Zinc
+1164.7%
Contains
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Copper
+113.2%
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Manganese
+558.3%
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Calcium
+156.3%
Contains
less
Sodium
-100%
Equal in Potassium - 539
Contains
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Iron
+600%
Contains
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Magnesium
+304.8%
Contains
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Phosphorus
+627.8%
Contains
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Potassium
+10.8%
Contains
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Zinc
+1164.7%
Contains
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Copper
+113.2%
Contains
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Manganese
+558.3%
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Calcium
+156.3%
Contains
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Sodium
-100%
Equal in Potassium - 539
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.
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Contains
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Vitamin C
+∞%
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Vitamin B1
+225%
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Vitamin B2
+92.4%
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Vitamin B3
+140.1%
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Vitamin A
+34.5%
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Vitamin B5
+128.4%
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Vitamin B6
+461.7%
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Folate
+155.9%
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Vitamin C
+∞%
Contains
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Vitamin B1
+225%
Contains
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Vitamin B2
+92.4%
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Vitamin B3
+140.1%
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Vitamin A
+34.5%
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Vitamin B5
+128.4%
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Vitamin B6
+461.7%
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Folate
+155.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+122.6%
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Fats
+186.5%
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Other
+92.5%
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Carbs
+211.5%
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Water
+1123.7%
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Protein
+122.6%
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Fats
+186.5%
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Other
+92.5%
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Carbs
+211.5%
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Water
+1123.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+24.2%
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Polyunsaturated fat
+641.3%
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Saturated Fat
-36.7%
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Monounsaturated Fat
+24.2%
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Polyunsaturated fat
+641.3%
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Saturated Fat
-36.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.38g | 40.75g |
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| Protein | 13.69g | 6.15g |
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| Fats | 68.37g | 23.86g |
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| Carbs | 13.08g | 40.75g |
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| Calories | 673kcal | 387kcal |
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| Starch | 1.43g |
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| Fructose | 0.07g |
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| Sugar | 3.59g |
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| Fiber | 3.7g |
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| Calcium | 16mg | 41mg |
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| Iron | 5.53mg | 0.79mg |
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| Magnesium | 251mg | 62mg |
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| Phosphorus | 575mg | 79mg |
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| Potassium | 597mg | 539mg |
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| Sodium | 2mg | 0mg |
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| Zinc | 6.45mg | 0.51mg |
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| Copper | 1.324mg | 0.621mg |
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| Manganese | 8.802mg | 1.337mg |
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| Selenium | 0.7µg |
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| Vitamin A | 29IU | 39IU |
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| Vitamin A RAE | 1µg | 2µg |
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| Vitamin E | 9.33mg |
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| Vitamin C | 0.8mg | 0mg |
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| Vitamin B1 | 0.364mg | 0.112mg |
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| Vitamin B2 | 0.227mg | 0.118mg |
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| Vitamin B3 | 4.387mg | 1.827mg |
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| Vitamin B5 | 0.313mg | 0.715mg |
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| Vitamin B6 | 0.094mg | 0.528mg |
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| Folate | 34µg | 87µg |
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| Vitamin K | 53.9µg |
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| Tryptophan | 0.107mg | 0.074mg |
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| Threonine | 0.37mg | 0.236mg |
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| Isoleucine | 0.542mg | 0.285mg |
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| Leucine | 0.991mg | 0.489mg |
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| Lysine | 0.54mg | 0.384mg |
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| Methionine | 0.259mg | 0.103mg |
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| Phenylalanine | 0.524mg | 0.269mg |
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| Valine | 0.687mg | 0.345mg |
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| Histidine | 0.341mg | 0.17mg |
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| Saturated Fat | 4.899g | 3.102g |
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| Monounsaturated Fat | 18.764g | 15.109g |
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| Polyunsaturated fat | 34.071g | 4.596g |
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| Omega-6 - Eicosadienoic acid | 0.404g |
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| Omega-6 - Gamma-linoleic acid | 0.052g |
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| Omega-3 - ALA | 0.112g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
51%
27%
Minerals Daily Need Coverage Score
246%
56%
Comparison summary
Which food is richer in minerals?
Pine nuts is relatively richer in minerals
Which food is lower in Sugar?
Acorns is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Acorns contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Acorns is lower in Saturated Fat (difference - 1.797g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.