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Acorns vs. Beechnuts — In-Depth Nutrition Comparison

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A recap on differences between Acorns and Beechnuts

  • Acorns are higher in Magnesium, and Phosphorus, yet Beechnuts are higher in Iron, Vitamin B2, Vitamin C, Vitamin B1, Potassium, Vitamin B6, and Folate.
  • Beechnuts covers your daily Iron needs 21% more than Acorns.
  • The amount of Saturated Fat in Acorns are lower.

Food varieties used in this article are Nuts, acorns, raw and Nuts, beechnuts, dried.

Infographic

Acorns vs Beechnuts 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 Calcium +4000%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -100%
Contains more Zinc +41.7%
Contains more Iron +211.4%
Contains more Potassium +88.7%
Equal in Copper - 0.67
Equal in Manganese - 1.341
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 1% 93% 0% 0% 90% 5% 10% 224% 175% 0%
Contains more Calcium +4000%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -100%
Contains more Zinc +41.7%
Contains more Iron +211.4%
Contains more Potassium +88.7%
Equal in Copper - 0.67
Equal in Manganese - 1.341

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
2
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +108.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +171.4%
Contains more Vitamin B2 +214.4%
Contains more Vitamin B5 +29.4%
Contains more Vitamin B6 +29.5%
Contains more Folate +29.9%
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% 0% 0% 52% 76% 86% 17% 56% 158% 85% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +108.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +171.4%
Contains more Vitamin B2 +214.4%
Contains more Vitamin B5 +29.4%
Contains more Vitamin B6 +29.5%
Contains more Folate +29.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +21.6%
Contains more Water +322.7%
Contains more Fats +109.6%
Contains more Other +176.1%
Equal in Protein - 6.2
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more Carbs +21.6%
Contains more Water +322.7%
Contains more Fats +109.6%
Contains more Other +176.1%
Equal in Protein - 6.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +44.9%
Contains more Polyunsaturated fat +337.1%
14% 66% 20%
Saturated Fat: 3.102 g
Monounsaturated Fat: 15.109 g
Polyunsaturated fat: 4.596 g
12% 46% 42%
Saturated Fat: 5.719 g
Monounsaturated Fat: 21.892 g
Polyunsaturated fat: 20.089 g
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +44.9%
Contains more Polyunsaturated fat +337.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Acorns Beechnuts Opinion
Net carbs 40.75g 33.5g Acorns
Protein 6.15g 6.2g Beechnuts
Fats 23.86g 50g Beechnuts
Carbs 40.75g 33.5g Acorns
Calories 387kcal 576kcal Beechnuts
Calcium 41mg 1mg Acorns
Iron 0.79mg 2.46mg Beechnuts
Magnesium 62mg 0mg Acorns
Phosphorus 79mg 0mg Acorns
Potassium 539mg 1017mg Beechnuts
Sodium 0mg 38mg Acorns
Zinc 0.51mg 0.36mg Acorns
Copper 0.621mg 0.67mg Beechnuts
Manganese 1.337mg 1.341mg Beechnuts
Vitamin A 39IU 0IU Acorns
Vitamin A RAE 2µg 0µg Acorns
Vitamin C 0mg 15.5mg Beechnuts
Vitamin B1 0.112mg 0.304mg Beechnuts
Vitamin B2 0.118mg 0.371mg Beechnuts
Vitamin B3 1.827mg 0.877mg Acorns
Vitamin B5 0.715mg 0.925mg Beechnuts
Vitamin B6 0.528mg 0.684mg Beechnuts
Folate 87µg 113µg Beechnuts
Tryptophan 0.074mg 0.069mg Acorns
Threonine 0.236mg 0.221mg Acorns
Isoleucine 0.285mg 0.245mg Acorns
Leucine 0.489mg 0.367mg Acorns
Lysine 0.384mg 0.367mg Acorns
Methionine 0.103mg 0.146mg Beechnuts
Phenylalanine 0.269mg 0.262mg Acorns
Valine 0.345mg 0.346mg Beechnuts
Histidine 0.17mg 0.172mg Beechnuts
Saturated Fat 3.102g 5.719g Acorns
Monounsaturated Fat 15.109g 21.892g Beechnuts
Polyunsaturated fat 4.596g 20.089g Beechnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acorns Beechnuts
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
41%
Beechnuts
Minerals Daily Need Coverage Score
56%
Acorns
60%
Beechnuts

Comparison summary

Which food is richer in vitamins?
Beechnuts
Beechnuts is relatively richer in vitamins
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 2.617g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 minerals?
?
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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.