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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 covers 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.

Infographic

Pine nuts vs Acorns 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 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
Acorns
2
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 +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%
~equal in Potassium ~539mg

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 2.7% 1.7% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
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 CVitamin C +∞%
Contains more Vitamin E Vitamin 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 +34.5%
Contains more Vitamin B5Vitamin B5 +128.4%
Contains more Vitamin B6Vitamin B6 +461.7%
Contains more FolateFolate +155.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 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 +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
8% 33% 59%
Saturated Fat: Sat. Fat 4.899 g
Monounsaturated Fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 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 +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.
Pine nuts Acorns
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pine nuts Acorns Opinion
Calories 673kcal 387kcal Pine nuts
Protein 13.69g 6.15g Pine nuts
Fats 68.37g 23.86g Pine nuts
Vitamin C 0.8mg 0mg Pine nuts
Net carbs 9.38g 40.75g Acorns
Carbs 13.08g 40.75g Acorns
Magnesium 251mg 62mg Pine nuts
Calcium 16mg 41mg Acorns
Potassium 597mg 539mg Pine nuts
Iron 5.53mg 0.79mg Pine nuts
Sugar 3.59g Acorns
Fiber 3.7g Pine nuts
Copper 1.324mg 0.621mg Pine nuts
Zinc 6.45mg 0.51mg Pine nuts
Starch 1.43g Pine nuts
Phosphorus 575mg 79mg Pine nuts
Sodium 2mg 0mg Acorns
Vitamin A 29IU 39IU Acorns
Vitamin A RAE 1µg 2µg Acorns
Vitamin E 9.33mg Pine nuts
Manganese 8.802mg 1.337mg Pine nuts
Selenium 0.7µg Pine nuts
Vitamin B1 0.364mg 0.112mg Pine nuts
Vitamin B2 0.227mg 0.118mg Pine nuts
Vitamin B3 4.387mg 1.827mg Pine nuts
Vitamin B5 0.313mg 0.715mg Acorns
Vitamin B6 0.094mg 0.528mg Acorns
Vitamin K 53.9µg Pine nuts
Folate 34µg 87µg Acorns
Choline 55.8mg Pine nuts
Saturated Fat 4.899g 3.102g Acorns
Monounsaturated Fat 18.764g 15.109g Pine nuts
Polyunsaturated fat 34.071g 4.596g Pine nuts
Tryptophan 0.107mg 0.074mg Pine nuts
Threonine 0.37mg 0.236mg Pine nuts
Isoleucine 0.542mg 0.285mg Pine nuts
Leucine 0.991mg 0.489mg Pine nuts
Lysine 0.54mg 0.384mg Pine nuts
Methionine 0.259mg 0.103mg Pine nuts
Phenylalanine 0.524mg 0.269mg Pine nuts
Valine 0.687mg 0.345mg Pine nuts
Histidine 0.341mg 0.17mg Pine nuts
Fructose 0.07g Pine nuts
Omega-3 - ALA 0.112g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Acorns
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Pine nuts
25%
Acorns
Minerals Daily Need Coverage Score
246%
Pine nuts
56%
Acorns

Comparison summary

Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food is richer in vitamins?
Pine nuts
Pine nuts is relatively richer in vitamins
Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 1.797g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.