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Mixed nuts vs. Acorns — In-Depth Nutrition Comparison

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A recap on the differences between mixed nuts and acorns

  • Mixed nuts are higher in phosphorus, magnesium, vitamin B3, copper, manganese, zinc, iron, and vitamin B5, yet acorns are higher in vitamin B6.
  • Mixed nuts cover your daily phosphorus needs 54% more than acorns.
  • Mixed nuts contain 7 times more zinc than acorns. While mixed nuts contain 3.36mg of zinc, acorns contain only 0.51mg.
  • The amount of saturated fat in acorns is lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Nuts, acorns, raw.

Infographic

Mixed nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +269.4%
Contains more CalciumCalcium +185.4%
Contains more PotassiumPotassium +17.3%
Contains more IronIron +230.4%
Contains more CopperCopper +46.1%
Contains more ZincZinc +558.8%
Contains more PhosphorusPhosphorus +477.2%
Contains more ManganeseManganese +52.6%
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.
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Acorns
2
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% 0.67% 0% 0% 28% 27% 34% 43% 122% 0% 0% 65% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more Vitamin B2Vitamin B2 +66.1%
Contains more Vitamin B3Vitamin B3 +321.9%
Contains more Vitamin B5Vitamin B5 +59.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +50%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Acorns DV% diff.
Polyunsaturated fat 14.612g 4.596g 67%
Selenium 33.9µg 62%
Phosphorus 456mg 79mg 54%
Vitamin E 7.82mg 52%
Fats 53.95g 23.86g 46%
Magnesium 229mg 62mg 40%
Vitamin B3 7.709mg 1.827mg 37%
Monounsaturated fat 28.488g 15.109g 33%
Copper 0.907mg 0.621mg 32%
Manganese 2.04mg 1.337mg 31%
Protein 20.04g 6.15g 28%
Fiber 7g 28%
Zinc 3.36mg 0.51mg 26%
Saturated fat 8.711g 3.102g 25%
Iron 2.61mg 0.79mg 23%
Vitamin B6 0.352mg 0.528mg 14%
Calories 607kcal 387kcal 11%
Choline 52mg 9%
Vitamin B5 1.14mg 0.715mg 9%
Calcium 117mg 41mg 8%
Carbs 21.05g 40.75g 7%
Vitamin B1 0.189mg 0.112mg 6%
Vitamin B2 0.196mg 0.118mg 6%
Vitamin K 5.7µg 5%
Potassium 632mg 539mg 3%
Starch 4.2g 2%
Folate 83µg 87µg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 40.75g N/A
Sugar 4.15g N/A
Sodium 5mg 0mg 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.074mg 0%
Threonine 0.703mg 0.236mg 0%
Isoleucine 0.826mg 0.285mg 0%
Leucine 1.656mg 0.489mg 0%
Lysine 0.782mg 0.384mg 0%
Methionine 0.283mg 0.103mg 0%
Phenylalanine 1.182mg 0.269mg 0%
Valine 1.001mg 0.345mg 0%
Histidine 0.572mg 0.17mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +225.9%
Contains more FatsFats +126.1%
Contains more OtherOther +114.9%
Contains more CarbsCarbs +93.6%
Contains more WaterWater +1241.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +88.5%
Contains more Poly. FatPolyunsaturated fat +217.9%
Contains less Sat. FatSaturated fat -64.4%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.