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  6. Nuts, acorns, dried vs. Almonds

Nuts, acorns, dried vs. Almonds — In-Depth Nutrition Comparison

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Significant differences between nuts, acorns, dried and almonds

  • Nuts, acorns, dried has more vitamin B6 and folate; however, almonds are richer in vitamin B2, phosphorus, magnesium, manganese, iron, copper, zinc, and calcium.
  • Almonds cover your daily vitamin B2 needs 76% more than nuts, acorns, dried.
  • Almonds have 5 times less vitamin B6 than nuts, acorns, dried. Nuts, acorns, dried has 0.695mg of vitamin B6, while almonds have 0.137mg.

Specific food types used in this comparison are Nuts, acorns, dried and Nuts, almonds.

Infographic

Nuts, acorns, dried 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 59% 16% 63% 39% 273% 18% 44% 0% 178% 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 +229.3%
Contains more CalciumCalcium +398.1%
Contains more IronIron +256.7%
Contains more CopperCopper +26%
Contains more ZincZinc +365.7%
Contains more PhosphorusPhosphorus +367%
Contains more ManganeseManganese +59.9%
~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% 0% 0% 0% 37% 36% 45% 56% 160% 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 B5Vitamin B5 +99.6%
Contains more Vitamin B6Vitamin B6 +407.3%
Contains more FolateFolate +161.4%
Contains more Vitamin B1Vitamin B1 +37.6%
Contains more Vitamin B2Vitamin B2 +639%
Contains more Vitamin B3Vitamin B3 +50.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, acorns, dried Almonds DV% diff.
Vitamin E 25.63mg 171%
Vitamin B2 0.154mg 1.138mg 76%
Phosphorus 103mg 481mg 54%
Fiber 12.5g 50%
Magnesium 82mg 270mg 45%
Vitamin B6 0.695mg 0.137mg 43%
Polyunsaturated fat 6.052g 12.329g 42%
Manganese 1.363mg 2.179mg 35%
Iron 1.04mg 3.71mg 33%
Monounsaturated fat 19.896g 31.551g 29%
Fats 31.41g 49.93g 28%
Protein 8.1g 21.15g 26%
Copper 0.818mg 1.031mg 24%
Zinc 0.67mg 3.12mg 22%
Calcium 54mg 269mg 22%
Folate 115µg 44µg 18%
Carbs 53.66g 21.55g 11%
Vitamin B5 0.94mg 0.471mg 9%
Choline 52.1mg 9%
Vitamin B3 2.406mg 3.618mg 8%
Selenium 4.1µg 7%
Vitamin B1 0.149mg 0.205mg 5%
Calories 509kcal 579kcal 4%
Saturated fat 4.084g 3.802g 1%
Potassium 709mg 733mg 1%
Net carbs 53.66g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 0mg 1mg 0%
Trans fat 0.015g N/A
Tryptophan 0.098mg 0.211mg 0%
Threonine 0.312mg 0.601mg 0%
Isoleucine 0.376mg 0.751mg 0%
Leucine 0.644mg 1.473mg 0%
Lysine 0.505mg 0.568mg 0%
Methionine 0.136mg 0.157mg 0%
Phenylalanine 0.354mg 1.132mg 0%
Valine 0.455mg 0.855mg 0%
Histidine 0.224mg 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
8% 31% 54% 5% 2%
Protein: 8.1 g
Fats: 31.41 g
Carbs: 53.66 g
Water: 5.06 g
Other: 1.77 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 +149%
Contains more WaterWater +14.7%
Contains more ProteinProtein +161.1%
Contains more FatsFats +59%
Contains more OtherOther +67.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 66% 20%
Saturated fat: Sat. Fat 4.084 g
Monounsaturated fat: Mono. Fat 19.896 g
Polyunsaturated fat: Poly. Fat 6.052 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 +58.6%
Contains more Poly. FatPolyunsaturated fat +103.7%
~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, acorns, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170565/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.