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Acorns vs. Pine nuts — In-Depth Nutrition Comparison

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A recap on differences between Acorns and Pine nuts

  • Acorns are higher in Vitamin B6, and Folate, yet Pine nuts are higher in Manganese, Copper, Phosphorus, Iron, Zinc, Magnesium, Vitamin B1, and Vitamin B3.
  • Pine nuts covers your daily Manganese needs 325% more than Acorns.
  • Acorns contain 6 times more Vitamin B6 than Pine nuts. While Acorns contain 0.528mg of Vitamin B6, Pine nuts contain only 0.094mg.

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

Infographic

Acorns vs Pine nuts 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 +156.3%
Contains less Sodium -100%
Contains more Iron +600%
Contains more Magnesium +304.8%
Contains more Phosphorus +627.8%
Contains more Potassium +10.8%
Contains more Zinc +1164.7%
Contains more Copper +113.2%
Contains more Manganese +558.3%
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 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Contains more Calcium +156.3%
Contains less Sodium -100%
Contains more Iron +600%
Contains more Magnesium +304.8%
Contains more Phosphorus +627.8%
Contains more Potassium +10.8%
Contains more Zinc +1164.7%
Contains more Copper +113.2%
Contains more Manganese +558.3%

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
4
:
Contains more Vitamin A +34.5%
Contains more Vitamin B5 +128.4%
Contains more Vitamin B6 +461.7%
Contains more Folate +155.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +92.4%
Contains more Vitamin B3 +140.1%
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 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 31% 135%
Contains more Vitamin A +34.5%
Contains more Vitamin B5 +128.4%
Contains more Vitamin B6 +461.7%
Contains more Folate +155.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +92.4%
Contains more Vitamin B3 +140.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +211.5%
Contains more Water +1123.7%
Contains more Protein +122.6%
Contains more Fats +186.5%
Contains more Other +92.5%
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
Contains more Carbs +211.5%
Contains more Water +1123.7%
Contains more Protein +122.6%
Contains more Fats +186.5%
Contains more Other +92.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36.7%
Contains more Monounsaturated Fat +24.2%
Contains more Polyunsaturated fat +641.3%
14% 66% 20%
Saturated Fat: 3.102 g
Monounsaturated Fat: 15.109 g
Polyunsaturated fat: 4.596 g
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Contains less Saturated Fat -36.7%
Contains more Monounsaturated Fat +24.2%
Contains more Polyunsaturated fat +641.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Acorns Pine nuts Opinion
Net carbs 40.75g 9.38g Acorns
Protein 6.15g 13.69g Pine nuts
Fats 23.86g 68.37g Pine nuts
Carbs 40.75g 13.08g Acorns
Calories 387kcal 673kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 3.59g Acorns
Fiber 3.7g Pine nuts
Calcium 41mg 16mg Acorns
Iron 0.79mg 5.53mg Pine nuts
Magnesium 62mg 251mg Pine nuts
Phosphorus 79mg 575mg Pine nuts
Potassium 539mg 597mg Pine nuts
Sodium 0mg 2mg Acorns
Zinc 0.51mg 6.45mg Pine nuts
Copper 0.621mg 1.324mg Pine nuts
Manganese 1.337mg 8.802mg Pine nuts
Selenium 0.7µg Pine nuts
Vitamin A 39IU 29IU Acorns
Vitamin A RAE 2µg 1µg Acorns
Vitamin E 9.33mg Pine nuts
Vitamin C 0mg 0.8mg Pine nuts
Vitamin B1 0.112mg 0.364mg Pine nuts
Vitamin B2 0.118mg 0.227mg Pine nuts
Vitamin B3 1.827mg 4.387mg Pine nuts
Vitamin B5 0.715mg 0.313mg Acorns
Vitamin B6 0.528mg 0.094mg Acorns
Folate 87µg 34µg Acorns
Choline 55.8mg Pine nuts
Vitamin K 53.9µg Pine nuts
Tryptophan 0.074mg 0.107mg Pine nuts
Threonine 0.236mg 0.37mg Pine nuts
Isoleucine 0.285mg 0.542mg Pine nuts
Leucine 0.489mg 0.991mg Pine nuts
Lysine 0.384mg 0.54mg Pine nuts
Methionine 0.103mg 0.259mg Pine nuts
Phenylalanine 0.269mg 0.524mg Pine nuts
Valine 0.345mg 0.687mg Pine nuts
Histidine 0.17mg 0.341mg Pine nuts
Saturated Fat 3.102g 4.899g Acorns
Monounsaturated Fat 15.109g 18.764g Pine nuts
Polyunsaturated fat 4.596g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acorns Pine nuts
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
50%
Pine nuts
Minerals Daily Need Coverage Score
56%
Acorns
246%
Pine nuts

Comparison summary

Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food is richer in vitamins?
Pine nuts
Pine nuts is relatively richer in vitamins
Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Acorns
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 ($)

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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.