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  6. Nuts, acorn flour, full fat vs. Almonds

Nuts, acorn flour, full fat vs. Almonds — In-Depth Nutrition Comparison

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Differences between nuts, acorn flour, full fat and almonds

  • Nuts, acorn flour, full fat is higher in vitamin B6 and folate; however, almonds are richer in vitamin B2, phosphorus, copper, magnesium, iron, calcium, zinc, and manganese.
  • Almonds' daily need coverage for vitamin B2 is 76% higher.
  • Nuts, acorn flour, full fat has 5 times more vitamin B6 than almonds. While nuts, acorn flour, full fat has 0.688mg of vitamin B6, almonds have only 0.137mg.

The food types used in this comparison are Nuts, acorn flour, full fat and Nuts, almonds.

Infographic

Nuts, acorn flour, full fat vs Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 13% 63% 45% 204% 17% 44% 0% 227% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +525.6%
Contains more IronIron +206.6%
Contains more CopperCopper +68.7%
Contains more ZincZinc +387.5%
Contains more PhosphorusPhosphorus +367%
Contains more ManganeseManganese +25%
~equal in Potassium ~733mg

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 0% 1% 0% 0% 37% 36% 45% 56% 159% 0% 0% 86% 0%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +97.7%
Contains more Vitamin B6Vitamin B6 +402.2%
Contains more FolateFolate +159.1%
Contains more Vitamin B1Vitamin B1 +40.4%
Contains more Vitamin B2Vitamin B2 +639%
Contains more Vitamin B3Vitamin B3 +51.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, acorn flour, full fat Almonds DV% diff.
Vitamin E 25.63mg 171%
Vitamin B2 0.154mg 1.138mg 76%
Phosphorus 103mg 481mg 54%
Fiber 12.5g 50%
Copper 0.611mg 1.031mg 47%
Polyunsaturated fat 5.813g 12.329g 43%
Vitamin B6 0.688mg 0.137mg 42%
Magnesium 110mg 270mg 38%
Monounsaturated fat 19.11g 31.551g 31%
Iron 1.21mg 3.71mg 31%
Fats 30.17g 49.93g 30%
Protein 7.49g 21.15g 27%
Zinc 0.64mg 3.12mg 23%
Calcium 43mg 269mg 23%
Manganese 1.743mg 2.179mg 19%
Folate 114µg 44µg 18%
Carbs 54.65g 21.55g 11%
Vitamin B5 0.931mg 0.471mg 9%
Choline 52.1mg 9%
Vitamin B3 2.382mg 3.618mg 8%
Selenium 4.1µg 7%
Vitamin B1 0.146mg 0.205mg 5%
Calories 501kcal 579kcal 4%
Potassium 712mg 733mg 1%
Saturated fat 3.923g 3.802g 1%
Net carbs 54.65g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 0mg 1mg 0%
Vitamin A 3µg 0µg 0%
Trans fat 0.015g N/A
Tryptophan 0.09mg 0.211mg 0%
Threonine 0.288mg 0.601mg 0%
Isoleucine 0.348mg 0.751mg 0%
Leucine 0.596mg 1.473mg 0%
Lysine 0.468mg 0.568mg 0%
Methionine 0.126mg 0.157mg 0%
Phenylalanine 0.328mg 1.132mg 0%
Valine 0.421mg 0.855mg 0%
Histidine 0.208mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 30% 55% 6% 2%
Protein: 7.49 g
Fats: 30.17 g
Carbs: 54.65 g
Water: 6 g
Other: 1.69 g
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
Contains more CarbsCarbs +153.6%
Contains more WaterWater +36.1%
Contains more ProteinProtein +182.4%
Contains more FatsFats +65.5%
Contains more OtherOther +75.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 66% 20%
Saturated fat: Sat. Fat 3.923 g
Monounsaturated fat: Mono. Fat 19.11 g
Polyunsaturated fat: Poly. Fat 5.813 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains more Mono. FatMonounsaturated fat +65.1%
Contains more Poly. FatPolyunsaturated fat +112.1%
~equal in Saturated fat ~3.802g

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. Nuts, acorn flour, full fat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170566/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.