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Acorns vs. Beechnuts — In-Depth Nutrition Comparison

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A recap on the 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 cover your daily iron needs 21% more than acorns.
  • The amount of saturated fat in acorns is 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.
Acorns
Acorns
5
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 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4000%
Contains more ZincZinc +41.7%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more PotassiumPotassium +88.7%
Contains more IronIron +211.4%
~equal in Copper ~0.67mg
~equal in Manganese ~1.341mg
~equal in Selenium ~µg

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 0% 28% 27% 34% 43% 122% 0% 0% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +108.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +171.4%
Contains more Vitamin B2Vitamin B2 +214.4%
Contains more Vitamin B5Vitamin B5 +29.4%
Contains more Vitamin B6Vitamin B6 +29.5%
Contains more FolateFolate +29.9%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Acorns Beechnuts DV% diff.
Polyunsaturated fat 4.596g 20.089g 103%
Fats 23.86g 50g 40%
Iron 0.79mg 2.46mg 21%
Vitamin B2 0.118mg 0.371mg 19%
Vitamin C 0mg 15.5mg 17%
Monounsaturated fat 15.109g 21.892g 17%
Vitamin B1 0.112mg 0.304mg 16%
Magnesium 62mg 0mg 15%
Potassium 539mg 1017mg 14%
Vitamin B6 0.528mg 0.684mg 12%
Saturated fat 3.102g 5.719g 12%
Phosphorus 79mg 0mg 11%
Calories 387kcal 576kcal 9%
Folate 87µg 113µg 7%
Vitamin B3 1.827mg 0.877mg 6%
Copper 0.621mg 0.67mg 5%
Calcium 41mg 1mg 4%
Vitamin B5 0.715mg 0.925mg 4%
Carbs 40.75g 33.5g 2%
Sodium 0mg 38mg 2%
Zinc 0.51mg 0.36mg 1%
Protein 6.15g 6.2g 0%
Protein per 100 calories 1.6g 1.1g N/A
Calories per 10 g protein 629kcal 929kcal N/A
Weight per 100 calories 26g 17g N/A
Unsaturated / Saturated Fat ratio 6.4 7.3 N/A
Net carbs 40.75g 33.5g N/A
Vitamin A 2µg 0µg 0%
Manganese 1.337mg 1.341mg 0%
Tryptophan 0.074mg 0.069mg 0%
Threonine 0.236mg 0.221mg 0%
Isoleucine 0.285mg 0.245mg 0%
Leucine 0.489mg 0.367mg 0%
Lysine 0.384mg 0.367mg 0%
Methionine 0.103mg 0.146mg 0%
Phenylalanine 0.269mg 0.262mg 0%
Valine 0.345mg 0.346mg 0%
Histidine 0.17mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acorns
Acorns
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 CarbsCarbs +21.6%
Contains more WaterWater +322.7%
Contains more FatsFats +109.6%
Contains more OtherOther +176.1%
~equal in Protein ~6.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
Acorns
1
14% 66% 20%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 15.109 g
Polyunsaturated fat: Poly. Fat 4.596 g
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
Contains less Sat. FatSaturated fat -45.8%
Contains more Mono. FatMonounsaturated fat +44.9%
Contains more Poly. FatPolyunsaturated fat +337.1%

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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. 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.