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Acorns vs. Almond paste — In-Depth Nutrition Comparison

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How are acorns and almond paste different?

  • Acorns are higher in vitamin B6, manganese, copper, and vitamin B5; however, almond paste is richer in phosphorus, vitamin B2, magnesium, calcium, iron, and zinc.
  • Daily need coverage for vitamin B6 for acorns is 38% higher.
  • Acorns contain 6 times more vitamin B5 than almond paste. While acorns contain 0.715mg of vitamin B5, almond paste contains only 0.113mg.

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

Infographic

Acorns vs Almond paste 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.
Acorns
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 44% 12% 48% 30% 207% 14% 34% 0% 174% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
Contains more PotassiumPotassium +71.7%
Contains more CopperCopper +36.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +56.2%
Contains more MagnesiumMagnesium +109.7%
Contains more CalciumCalcium +319.5%
Contains more IronIron +102.5%
Contains more ZincZinc +190.2%
Contains more PhosphorusPhosphorus +226.6%

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 0% 28% 27% 34% 43% 122% 0% 0% 65% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +36.6%
Contains more Vitamin B3Vitamin B3 +28.5%
Contains more Vitamin B5Vitamin B5 +532.7%
Contains more Vitamin B6Vitamin B6 +1366.7%
Contains more FolateFolate +19.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +250.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Acorns Almond paste DV% diff.
Vitamin E 13.54mg 90%
Vitamin B6 0.528mg 0.036mg 38%
Phosphorus 79mg 258mg 26%
Vitamin B2 0.118mg 0.414mg 23%
Manganese 1.337mg 0.856mg 21%
Fiber 4.8g 19%
Copper 0.621mg 0.454mg 19%
Magnesium 62mg 130mg 16%
Calcium 41mg 172mg 13%
Vitamin B5 0.715mg 0.113mg 12%
Iron 0.79mg 1.6mg 10%
Zinc 0.51mg 1.48mg 9%
Selenium 4.2µg 8%
Polyunsaturated fat 4.596g 5.821g 8%
Monounsaturated fat 15.109g 18.012g 7%
Potassium 539mg 314mg 7%
Protein 6.15g 9g 6%
Fats 23.86g 27.74g 6%
Choline 28.5mg 5%
Folate 87µg 73µg 4%
Calories 387kcal 458kcal 4%
Vitamin B1 0.112mg 0.082mg 3%
Vitamin B3 1.827mg 1.422mg 3%
Carbs 40.75g 47.81g 2%
Saturated fat 3.102g 2.629g 2%
Vitamin C 0mg 0.1mg 0%
Net carbs 40.75g 43.01g N/A
Sugar 36.25g N/A
Sodium 0mg 9mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.074mg 0%
Threonine 0.236mg 0%
Isoleucine 0.285mg 0%
Leucine 0.489mg 0%
Lysine 0.384mg 0%
Methionine 0.103mg 0%
Phenylalanine 0.269mg 0%
Valine 0.345mg 0%
Histidine 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acorns
1
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Contains more WaterWater +98.2%
Contains more ProteinProtein +46.3%
Contains more FatsFats +16.3%
Contains more CarbsCarbs +17.3%
~equal in Other ~1.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
0
14% 66% 20%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 15.109 g
Polyunsaturated fat: Poly. Fat 4.596 g
10% 68% 22%
Saturated fat: Sat. Fat 2.629 g
Monounsaturated fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 g
Contains less Sat. FatSaturated fat -15.2%
Contains more Mono. FatMonounsaturated fat +19.2%
Contains more Poly. FatPolyunsaturated fat +26.7%

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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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.