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Almond vs. Acorns — In-Depth Nutrition Comparison

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How are Almond and Acorns different?

  • Almond is higher in Vitamin B2, Phosphorus, Magnesium, Copper, Manganese, Iron, Zinc, Calcium, and Vitamin B3, however, Acorns are richer in Vitamin B6.
  • Daily need coverage for Vitamin B2 from Almond is 78% higher.
  • Almond contains 7 times more Calcium than Acorns. While Almond contains 269mg of Calcium, Acorns contain only 41mg.

Nuts, almonds and Nuts, acorns, raw are the varieties used in this article.

Infographic

Almond vs Acorns infographic
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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.
Almond
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Acorns
1
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%
Contains more MagnesiumMagnesium +335.5%
Contains more CalciumCalcium +556.1%
Contains more PotassiumPotassium +36%
Contains more IronIron +369.6%
Contains more CopperCopper +66%
Contains more ZincZinc +511.8%
Contains more PhosphorusPhosphorus +508.9%
Contains more ManganeseManganese +63%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Almond
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Acorns
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 2.3% 0% 0% 28% 27% 34% 43% 122% 0% 0% 65% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +83%
Contains more Vitamin B2Vitamin B2 +864.4%
Contains more Vitamin B3Vitamin B3 +98%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1850%
Contains more Vitamin B5Vitamin B5 +51.8%
Contains more Vitamin B6Vitamin B6 +285.4%
Contains more FolateFolate +97.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
3
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
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
Contains more ProteinProtein +243.9%
Contains more FatsFats +109.3%
Contains more OtherOther +120.9%
Contains more CarbsCarbs +89.1%
Contains more WaterWater +532.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
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
Contains more Mono. FatMonounsaturated Fat +108.8%
Contains more Poly. FatPolyunsaturated fat +168.3%
Contains less Sat. FatSaturated Fat -18.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Acorns Opinion
Calories 579kcal 387kcal Almond
Protein 21.15g 6.15g Almond
Fats 49.93g 23.86g Almond
Net carbs 9.05g 40.75g Acorns
Carbs 21.55g 40.75g Acorns
Magnesium 270mg 62mg Almond
Calcium 269mg 41mg Almond
Potassium 733mg 539mg Almond
Iron 3.71mg 0.79mg Almond
Sugar 4.35g Acorns
Fiber 12.5g Almond
Copper 1.031mg 0.621mg Almond
Zinc 3.12mg 0.51mg Almond
Starch 0.72g Almond
Phosphorus 481mg 79mg Almond
Sodium 1mg 0mg Acorns
Vitamin A 2IU 39IU Acorns
Vitamin A RAE 0µg 2µg Acorns
Vitamin E 25.63mg Almond
Manganese 2.179mg 1.337mg Almond
Selenium 4.1µg Almond
Vitamin B1 0.205mg 0.112mg Almond
Vitamin B2 1.138mg 0.118mg Almond
Vitamin B3 3.618mg 1.827mg Almond
Vitamin B5 0.471mg 0.715mg Acorns
Vitamin B6 0.137mg 0.528mg Acorns
Folate 44µg 87µg Acorns
Trans Fat 0.015g Acorns
Choline 52.1mg Almond
Saturated Fat 3.802g 3.102g Acorns
Monounsaturated Fat 31.551g 15.109g Almond
Polyunsaturated fat 12.329g 4.596g Almond
Tryptophan 0.211mg 0.074mg Almond
Threonine 0.601mg 0.236mg Almond
Isoleucine 0.751mg 0.285mg Almond
Leucine 1.473mg 0.489mg Almond
Lysine 0.568mg 0.384mg Almond
Methionine 0.157mg 0.103mg Almond
Phenylalanine 1.132mg 0.269mg Almond
Valine 0.855mg 0.345mg Almond
Histidine 0.539mg 0.17mg Almond
Fructose 0.11g Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Acorns
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
78%
Almond
25%
Acorns
Minerals Daily Need Coverage Score
142%
Almond
56%
Acorns

Comparison summary

Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 0.7g)
Which food is lower in glycemic index?
Acorns
Acorns is lower in glycemic index (difference - 0)
Which food is cheaper?
Acorns
Acorns is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.