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  6. Acorns vs. Almonds

Acorns vs. Almonds — In-Depth Nutrition Comparison

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How are acorns and almonds different?

  • Acorns are higher in vitamin B6; however, almonds are richer in vitamin B2, phosphorus, magnesium, copper, manganese, iron, zinc, calcium, and vitamin B3.
  • Daily need coverage for vitamin B2 for almonds is 78% higher.
  • Acorns contain 4 times more vitamin B6 than almonds. While acorns contain 0.528mg of vitamin B6, almonds contain only 0.137mg.

Nuts, acorns, raw and Nuts, almonds are the varieties used in this article.

Infographic

Acorns 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.
Acorns
Acorns
1
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%
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 +335.5%
Contains more CalciumCalcium +556.1%
Contains more PotassiumPotassium +36%
Contains more IronIron +369.6%
Contains more CopperCopper +66%
Contains more ZincZinc +511.8%
Contains more PhosphorusPhosphorus +508.9%
Contains more ManganeseManganese +63%

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.
Acorns
Acorns
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 0% 28% 27% 34% 43% 122% 0% 0% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +51.8%
Contains more Vitamin B6Vitamin B6 +285.4%
Contains more FolateFolate +97.7%
Contains more Vitamin B1Vitamin B1 +83%
Contains more Vitamin B2Vitamin B2 +864.4%
Contains more Vitamin B3Vitamin B3 +98%
~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 Acorns Almonds DV% diff.
Vitamin E 25.63mg 171%
Vitamin B2 0.118mg 1.138mg 78%
Phosphorus 79mg 481mg 57%
Polyunsaturated fat 4.596g 12.329g 52%
Magnesium 62mg 270mg 50%
Fiber 12.5g 50%
Copper 0.621mg 1.031mg 46%
Monounsaturated fat 15.109g 31.551g 41%
Fats 23.86g 49.93g 40%
Iron 0.79mg 3.71mg 37%
Manganese 1.337mg 2.179mg 37%
Protein 6.15g 21.15g 30%
Vitamin B6 0.528mg 0.137mg 30%
Zinc 0.51mg 3.12mg 24%
Calcium 41mg 269mg 23%
Vitamin B3 1.827mg 3.618mg 11%
Folate 87µg 44µg 11%
Calories 387kcal 579kcal 10%
Choline 52.1mg 9%
Vitamin B1 0.112mg 0.205mg 8%
Selenium 4.1µg 7%
Carbs 40.75g 21.55g 6%
Potassium 539mg 733mg 6%
Vitamin B5 0.715mg 0.471mg 5%
Saturated fat 3.102g 3.802g 3%
Protein per 100 calories 1.6g 3.7g N/A
Calories per 10 g protein 629kcal 274kcal N/A
Weight per 100 calories 26g 17g N/A
Unsaturated / Saturated Fat ratio 6.4 12 N/A
Net carbs 40.75g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 0mg 1mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.015g N/A
Tryptophan 0.074mg 0.211mg 0%
Threonine 0.236mg 0.601mg 0%
Isoleucine 0.285mg 0.751mg 0%
Leucine 0.489mg 1.473mg 0%
Lysine 0.384mg 0.568mg 0%
Methionine 0.103mg 0.157mg 0%
Phenylalanine 0.269mg 1.132mg 0%
Valine 0.345mg 0.855mg 0%
Histidine 0.17mg 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
Acorns
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
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 +89.1%
Contains more WaterWater +532.7%
Contains more ProteinProtein +243.9%
Contains more FatsFats +109.3%
Contains more OtherOther +120.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
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
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 less Sat. FatSaturated fat -18.4%
Contains more Mono. FatMonounsaturated fat +108.8%
Contains more Poly. FatPolyunsaturated fat +168.3%

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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. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.