Pine nuts vs. Acorns — In-Depth Nutrition Comparison
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A recap on the 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
