Pine nuts vs. Acorns — In-Depth Nutrition Comparison
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A recap on differences between pine nuts and acorns
- Pine nuts are higher in manganese, copper, phosphorus, iron, zinc, magnesium, vitamin B1, and vitamin B3, yet acorns are higher in vitamin B6 and folate.
- Pine nuts cover your daily manganese needs 325% more than acorns.
- Pine nuts contain 13 times more zinc than acorns. While pine nuts contain 6.45mg of zinc, acorns contain only 0.51mg.
Food varieties used in this article are Nuts, pine nuts, dried and Nuts, acorns, raw.
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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.
| Contains more MagnesiumMagnesium | +304.8% |
| Contains more IronIron | +600% |
| Contains more CopperCopper | +113.2% |
| Contains more ZincZinc | +1164.7% |
| Contains more PhosphorusPhosphorus | +627.8% |
| Contains more ManganeseManganese | +558.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +156.3% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +225% |
| Contains more Vitamin B2Vitamin B2 | +92.4% |
| Contains more Vitamin B3Vitamin B3 | +140.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +122.6% |
| Contains more FatsFats | +186.5% |
| Contains more OtherOther | +92.5% |
| Contains more CarbsCarbs | +211.5% |
| Contains more WaterWater | +1123.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +24.2% |
| Contains more Poly. FatPolyunsaturated fat | +641.3% |
| Contains less Sat. FatSaturated fat | -36.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 8.802mg | 1.337mg | 325% |
| Polyunsaturated fat | 34.071g | 4.596g | 197% |
| Copper | 1.324mg | 0.621mg | 78% |
| Phosphorus | 575mg | 79mg | 71% |
| Fats | 68.37g | 23.86g | 68% |
| Vitamin E | 9.33mg | 62% | |
| Iron | 5.53mg | 0.79mg | 59% |
| Zinc | 6.45mg | 0.51mg | 54% |
| Magnesium | 251mg | 62mg | 45% |
| Vitamin K | 53.9µg | 45% | |
| Vitamin B6 | 0.094mg | 0.528mg | 33% |
| Vitamin B1 | 0.364mg | 0.112mg | 21% |
| Vitamin B3 | 4.387mg | 1.827mg | 16% |
| Fiber | 3.7g | 15% | |
| Protein | 13.69g | 6.15g | 15% |
| Calories | 673kcal | 387kcal | 14% |
| Folate | 34µg | 87µg | 13% |
| Choline | 55.8mg | 10% | |
| Carbs | 13.08g | 40.75g | 9% |
| Monounsaturated fat | 18.764g | 15.109g | 9% |
| Vitamin B5 | 0.313mg | 0.715mg | 8% |
| Saturated fat | 4.899g | 3.102g | 8% |
| Vitamin B2 | 0.227mg | 0.118mg | 8% |
| Calcium | 16mg | 41mg | 3% |
| Potassium | 597mg | 539mg | 2% |
| Selenium | 0.7µg | 1% | |
| Starch | 1.43g | 1% | |
| Vitamin C | 0.8mg | 0mg | 1% |
| Net carbs | 9.38g | 40.75g | N/A |
| Sugar | 3.59g | N/A | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 1µg | 2µg | 0% |
| Tryptophan | 0.107mg | 0.074mg | 0% |
| Threonine | 0.37mg | 0.236mg | 0% |
| Isoleucine | 0.542mg | 0.285mg | 0% |
| Leucine | 0.991mg | 0.489mg | 0% |
| Lysine | 0.54mg | 0.384mg | 0% |
| Methionine | 0.259mg | 0.103mg | 0% |
| Phenylalanine | 0.524mg | 0.269mg | 0% |
| Valine | 0.687mg | 0.345mg | 0% |
| Histidine | 0.341mg | 0.17mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
50%
25%
Minerals Daily Need Coverage Score
246%
56%
Comparison summary
Which food is richer in minerals?
Pine nuts is relatively richer in minerals
Which food is richer in vitamins?
Pine nuts is relatively richer in vitamins
Which food is lower in Sugar?
Acorns is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Acorns contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Acorns is lower in Saturated fat (difference - 1.797g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)