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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 from 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
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.
Contains more Potassium +71.7%
Contains less Sodium -100%
Contains more Copper +36.8%
Contains more Manganese +56.2%
Contains more Calcium +319.5%
Contains more Iron +102.5%
Contains more Magnesium +109.7%
Contains more Phosphorus +226.6%
Contains more Zinc +190.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 45% 34% 48% 0% 14% 207% 175% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 60% 93% 111% 28% 2% 41% 152% 112% 23%
Contains more Potassium +71.7%
Contains less Sodium -100%
Contains more Copper +36.8%
Contains more Manganese +56.2%
Contains more Calcium +319.5%
Contains more Iron +102.5%
Contains more Magnesium +109.7%
Contains more Phosphorus +226.6%
Contains more Zinc +190.2%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +532.7%
Contains more Vitamin B6 +1366.7%
Contains more Folate +19.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +250.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 28% 28% 35% 43% 122% 66% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 271% 0% 1% 21% 96% 27% 7% 9% 55% 0% 16% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +532.7%
Contains more Vitamin B6 +1366.7%
Contains more Folate +19.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +250.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +98.2%
Contains more Protein +46.3%
Contains more Fats +16.3%
Contains more Carbs +17.3%
Equal in Other - 1.37
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 Water +98.2%
Contains more Protein +46.3%
Contains more Fats +16.3%
Contains more Carbs +17.3%
Equal in Other - 1.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -15.2%
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +26.7%
14% 66% 20%
Saturated Fat: 3.102 g
Monounsaturated Fat: 15.109 g
Polyunsaturated fat: 4.596 g
10% 68% 22%
Saturated Fat: 2.629 g
Monounsaturated Fat: 18.012 g
Polyunsaturated fat: 5.821 g
Contains less Saturated Fat -15.2%
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +26.7%

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 paste
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Acorns Almond paste Opinion
Net carbs 40.75g 43.01g Almond paste
Protein 6.15g 9g Almond paste
Fats 23.86g 27.74g Almond paste
Carbs 40.75g 47.81g Almond paste
Calories 387kcal 458kcal Almond paste
Sugar 36.25g Acorns
Fiber 4.8g Almond paste
Calcium 41mg 172mg Almond paste
Iron 0.79mg 1.6mg Almond paste
Magnesium 62mg 130mg Almond paste
Phosphorus 79mg 258mg Almond paste
Potassium 539mg 314mg Acorns
Sodium 0mg 9mg Acorns
Zinc 0.51mg 1.48mg Almond paste
Copper 0.621mg 0.454mg Acorns
Manganese 1.337mg 0.856mg Acorns
Selenium 4.2µg Almond paste
Vitamin A 39IU 0IU Acorns
Vitamin A RAE 2µg 0µg Acorns
Vitamin E 13.54mg Almond paste
Vitamin C 0mg 0.1mg Almond paste
Vitamin B1 0.112mg 0.082mg Acorns
Vitamin B2 0.118mg 0.414mg Almond paste
Vitamin B3 1.827mg 1.422mg Acorns
Vitamin B5 0.715mg 0.113mg Acorns
Vitamin B6 0.528mg 0.036mg Acorns
Folate 87µg 73µg Acorns
Choline 28.5mg Almond paste
Tryptophan 0.074mg Acorns
Threonine 0.236mg Acorns
Isoleucine 0.285mg Acorns
Leucine 0.489mg Acorns
Lysine 0.384mg Acorns
Methionine 0.103mg Acorns
Phenylalanine 0.269mg Acorns
Valine 0.345mg Acorns
Histidine 0.17mg Acorns
Saturated Fat 3.102g 2.629g Almond paste
Monounsaturated Fat 15.109g 18.012g Almond paste
Polyunsaturated fat 4.596g 5.821g Almond paste

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acorns Almond paste
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
25%
Acorns
38%
Almond paste
Minerals Daily Need Coverage Score
56%
Acorns
67%
Almond paste

Comparison summary

Which food is richer in minerals?
Almond paste
Almond paste is relatively richer in minerals
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 0.473g)
Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 36.25g)
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 9mg)
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.

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.