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  6. Acorns vs. Macadamia

Acorns vs. Macadamia — In-Depth Nutrition Comparison

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How are acorns and macadamia different?

  • Acorns are higher in vitamin B6 and folate; however, macadamia is richer in manganese, vitamin B1, iron, magnesium, phosphorus, copper, and zinc.
  • Daily need coverage for manganese for macadamia is 121% higher.
  • Acorns contain 8 times more folate than macadamia. While acorns contain 87µg of folate, macadamia contains only 11µg.
  • Acorns have less saturated fat.

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

Infographic

Acorns vs Macadamia 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more PotassiumPotassium +46.5%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +109.7%
Contains more CalciumCalcium +107.3%
Contains more IronIron +367.1%
Contains more CopperCopper +21.7%
Contains more ZincZinc +154.9%
Contains more PhosphorusPhosphorus +138%
Contains more ManganeseManganese +209%

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
3
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 4% 0% 0% 11% 299% 37% 46% 45% 63% 0% 0% 8.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +92%
Contains more FolateFolate +690.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +967%
Contains more Vitamin B2Vitamin B2 +37.3%
Contains more Vitamin B3Vitamin B3 +35.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.758mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Acorns Macadamia DV% diff.
Manganese 1.337mg 4.131mg 121%
Monounsaturated fat 15.109g 58.877g 109%
Vitamin B1 0.112mg 1.195mg 90%
Fats 23.86g 75.77g 80%
Saturated fat 3.102g 12.061g 41%
Iron 0.79mg 3.69mg 36%
Fiber 8.6g 34%
Polyunsaturated fat 4.596g 1.502g 21%
Vitamin B6 0.528mg 0.275mg 19%
Folate 87µg 11µg 19%
Calories 387kcal 718kcal 17%
Magnesium 62mg 130mg 16%
Phosphorus 79mg 188mg 16%
Copper 0.621mg 0.756mg 15%
Carbs 40.75g 13.82g 9%
Zinc 0.51mg 1.3mg 7%
Selenium 3.6µg 7%
Potassium 539mg 368mg 5%
Protein 6.15g 7.91g 4%
Calcium 41mg 85mg 4%
Vitamin E 0.54mg 4%
Vitamin B3 1.827mg 2.473mg 4%
Vitamin B2 0.118mg 0.162mg 3%
Vitamin C 0mg 1.2mg 1%
Vitamin B5 0.715mg 0.758mg 1%
Protein per 100 calories 1.6g 1.1g N/A
Calories per 10 g protein 629kcal 908kcal N/A
Weight per 100 calories 26g 14g N/A
Unsaturated / Saturated Fat ratio 6.4 5 N/A
Net carbs 40.75g 5.22g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Sodium 0mg 5mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.074mg 0.067mg 0%
Threonine 0.236mg 0.37mg 0%
Isoleucine 0.285mg 0.314mg 0%
Leucine 0.489mg 0.602mg 0%
Lysine 0.384mg 0.018mg 0%
Methionine 0.103mg 0.023mg 0%
Phenylalanine 0.269mg 0.665mg 0%
Valine 0.345mg 0.363mg 0%
Histidine 0.17mg 0.195mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acorns
Acorns
3
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more CarbsCarbs +194.9%
Contains more WaterWater +1951.5%
Contains more OtherOther +17.5%
Contains more ProteinProtein +28.6%
Contains more FatsFats +217.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
Acorns
2
14% 66% 20%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 15.109 g
Polyunsaturated fat: Poly. Fat 4.596 g
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -74.3%
Contains more Poly. FatPolyunsaturated fat +206%
Contains more Mono. FatMonounsaturated fat +289.7%

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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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.