Acorns vs. Pine nuts — In-Depth Nutrition Comparison
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A recap on the 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 cover 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.
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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.
| Contains more CalciumCalcium | +156.3% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +304.8% |
| Contains more PotassiumPotassium | +10.8% |
| Contains more IronIron | +600% |
| Contains more CopperCopper | +113.2% |
| Contains more ZincZinc | +1164.7% |
| Contains more PhosphorusPhosphorus | +627.8% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B5Vitamin B5 | +128.4% |
| Contains more Vitamin B6Vitamin B6 | +461.7% |
| Contains more FolateFolate | +155.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +225% |
| Contains more Vitamin B2Vitamin B2 | +92.4% |
| Contains more Vitamin B3Vitamin B3 | +140.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.337mg | 8.802mg | 325% |
| Polyunsaturated fat | 4.596g | 34.071g | 197% |
| Copper | 0.621mg | 1.324mg | 78% |
| Phosphorus | 79mg | 575mg | 71% |
| Fats | 23.86g | 68.37g | 68% |
| Vitamin E | 9.33mg | 62% | |
| Iron | 0.79mg | 5.53mg | 59% |
| Zinc | 0.51mg | 6.45mg | 54% |
| Magnesium | 62mg | 251mg | 45% |
| Vitamin K | 53.9µg | 45% | |
| Vitamin B6 | 0.528mg | 0.094mg | 33% |
| Vitamin B1 | 0.112mg | 0.364mg | 21% |
| Vitamin B3 | 1.827mg | 4.387mg | 16% |
| Fiber | 3.7g | 15% | |
| Protein | 6.15g | 13.69g | 15% |
| Calories | 387kcal | 673kcal | 14% |
| Folate | 87µg | 34µg | 13% |
| Choline | 55.8mg | 10% | |
| Carbs | 40.75g | 13.08g | 9% |
| Monounsaturated fat | 15.109g | 18.764g | 9% |
| Vitamin B5 | 0.715mg | 0.313mg | 8% |
| Saturated fat | 3.102g | 4.899g | 8% |
| Vitamin B2 | 0.118mg | 0.227mg | 8% |
| Calcium | 41mg | 16mg | 3% |
| Potassium | 539mg | 597mg | 2% |
| Selenium | 0.7µg | 1% | |
| Starch | 1.43g | 1% | |
| Vitamin C | 0mg | 0.8mg | 1% |
| Net carbs | 40.75g | 9.38g | N/A |
| Sugar | 3.59g | N/A | |
| Sodium | 0mg | 2mg | 0% |
| Vitamin A | 2µg | 1µg | 0% |
| Tryptophan | 0.074mg | 0.107mg | 0% |
| Threonine | 0.236mg | 0.37mg | 0% |
| Isoleucine | 0.285mg | 0.542mg | 0% |
| Leucine | 0.489mg | 0.991mg | 0% |
| Lysine | 0.384mg | 0.54mg | 0% |
| Methionine | 0.103mg | 0.259mg | 0% |
| Phenylalanine | 0.269mg | 0.524mg | 0% |
| Valine | 0.345mg | 0.687mg | 0% |
| Histidine | 0.17mg | 0.341mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.404g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +211.5% |
| Contains more WaterWater | +1123.7% |
| Contains more ProteinProtein | +122.6% |
| Contains more FatsFats | +186.5% |
| Contains more OtherOther | +92.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -36.7% |
| Contains more Mono. FatMonounsaturated fat | +24.2% |
| Contains more Poly. FatPolyunsaturated fat | +641.3% |
