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  6. Acorns vs. Walnut

Acorns vs. Walnut — In-Depth Nutrition Comparison

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Summary of differences between acorns and walnut

  • Acorns have less copper, manganese, phosphorus, iron, zinc, magnesium, vitamin B1, and calcium than walnut.
  • Walnut covers your daily need for copper, 107% more than acorns.
  • Acorns have 2 times more vitamin B3 than walnut. While acorns have 1.827mg of vitamin B3, walnut has only 1.125mg.
  • Acorns have less saturated fat.

These are the specific foods used in this comparison Nuts, acorns, raw and Nuts, walnuts, english.

Infographic

Acorns vs Walnut 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%
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more PotassiumPotassium +22.2%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +154.8%
Contains more CalciumCalcium +139%
Contains more IronIron +268.4%
Contains more CopperCopper +155.4%
Contains more ZincZinc +505.9%
Contains more PhosphorusPhosphorus +338%
Contains more ManganeseManganese +155.3%

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%
Walnut
Walnut
6
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B3Vitamin B3 +62.4%
Contains more Vitamin B5Vitamin B5 +25.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +204.5%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more FolateFolate +12.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.537mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Acorns Walnut DV% diff.
Polyunsaturated fat 4.596g 47.174g 284%
Copper 0.621mg 1.586mg 107%
Manganese 1.337mg 3.414mg 90%
Fats 23.86g 65.21g 64%
Phosphorus 79mg 346mg 38%
Iron 0.79mg 2.91mg 27%
Fiber 6.7g 27%
Magnesium 62mg 158mg 23%
Zinc 0.51mg 3.09mg 23%
Vitamin B1 0.112mg 0.341mg 19%
Protein 6.15g 15.23g 18%
Monounsaturated fat 15.109g 8.933g 15%
Saturated fat 3.102g 6.126g 14%
Calories 387kcal 654kcal 13%
Carbs 40.75g 13.71g 9%
Selenium 4.9µg 9%
Choline 39.2mg 7%
Calcium 41mg 98mg 6%
Vitamin E 0.7mg 5%
Vitamin B3 1.827mg 1.125mg 4%
Potassium 539mg 441mg 3%
Vitamin B5 0.715mg 0.57mg 3%
Folate 87µg 98µg 3%
Vitamin B2 0.118mg 0.15mg 2%
Vitamin K 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Vitamin B6 0.528mg 0.537mg 1%
Protein per 100 calories 1.6g 2.3g N/A
Calories per 10 g protein 629kcal 429kcal N/A
Weight per 100 calories 26g 15g N/A
Unsaturated / Saturated Fat ratio 6.4 9.2 N/A
Net carbs 40.75g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 0mg 2mg 0%
Vitamin A 2µg 1µg 0%
Tryptophan 0.074mg 0.17mg 0%
Threonine 0.236mg 0.596mg 0%
Isoleucine 0.285mg 0.625mg 0%
Leucine 0.489mg 1.17mg 0%
Lysine 0.384mg 0.424mg 0%
Methionine 0.103mg 0.236mg 0%
Phenylalanine 0.269mg 0.711mg 0%
Valine 0.345mg 0.753mg 0%
Histidine 0.17mg 0.391mg 0%
Fructose 0.09g 0%

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
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +197.2%
Contains more WaterWater +585.5%
Contains more ProteinProtein +147.6%
Contains more FatsFats +173.3%
Contains more OtherOther +32.8%

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
Walnut
Walnut
1
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -49.4%
Contains more Mono. FatMonounsaturated fat +69.1%
Contains more Poly. FatPolyunsaturated fat +926.4%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.