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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.

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.
Acorns
Acorns
2
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 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
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.
Acorns
Acorns
4
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 2.7% 0% 0.33% 187% 91% 52% 82% 19% 22% 0% 135% 26%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Acorns Pine nuts 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%
Protein 6.15g 13.69g 15%
Fiber 3.7g 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 B2 0.118mg 0.227mg 8%
Vitamin B5 0.715mg 0.313mg 8%
Saturated fat 3.102g 4.899g 8%
Calcium 41mg 16mg 3%
Potassium 539mg 597mg 2%
Vitamin C 0mg 0.8mg 1%
Starch 1.43g 1%
Selenium 0.7µg 1%
Protein per 100 calories 1.6g 2g N/A
Calories per 10 g protein 629kcal 492kcal N/A
Weight per 100 calories 26g 15g N/A
Unsaturated / Saturated Fat ratio 6.4 11 N/A
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
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
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 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
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
8% 33% 59%
Saturated fat: Sat. Fat 4.899 g
Monounsaturated fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 g
Contains less Sat. FatSaturated fat -36.7%
Contains more Mono. FatMonounsaturated fat +24.2%
Contains more Poly. FatPolyunsaturated fat +641.3%

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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. 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.