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Almonds vs. Acorns — In-Depth Nutrition Comparison

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How are almonds and acorns different?

  • Almonds are higher in vitamin B2, phosphorus, magnesium, copper, manganese, iron, zinc, calcium, and vitamin B3; however, acorns are richer in vitamin B6.
  • Daily need coverage for vitamin B2 for almonds is 78% higher.
  • Almonds contain 7 times more calcium than acorns. While almonds contain 269mg of calcium, acorns contain only 41mg.

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

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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%
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%
Contains more SeleniumSelenium +∞%
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.
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%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +83%
Contains more Vitamin B2Vitamin B2 +864.4%
Contains more Vitamin B3Vitamin B3 +98%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +51.8%
Contains more Vitamin B6Vitamin B6 +285.4%
Contains more FolateFolate +97.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Acorns DV% diff.
Vitamin E 25.63mg 171%
Vitamin B2 1.138mg 0.118mg 78%
Phosphorus 481mg 79mg 57%
Polyunsaturated fat 12.329g 4.596g 52%
Magnesium 270mg 62mg 50%
Fiber 12.5g 50%
Copper 1.031mg 0.621mg 46%
Monounsaturated fat 31.551g 15.109g 41%
Fats 49.93g 23.86g 40%
Iron 3.71mg 0.79mg 37%
Manganese 2.179mg 1.337mg 37%
Protein 21.15g 6.15g 30%
Vitamin B6 0.137mg 0.528mg 30%
Zinc 3.12mg 0.51mg 24%
Calcium 269mg 41mg 23%
Vitamin B3 3.618mg 1.827mg 11%
Folate 44µg 87µg 11%
Calories 579kcal 387kcal 10%
Choline 52.1mg 9%
Vitamin B1 0.205mg 0.112mg 8%
Selenium 4.1µg 7%
Carbs 21.55g 40.75g 6%
Potassium 733mg 539mg 6%
Vitamin B5 0.471mg 0.715mg 5%
Saturated fat 3.802g 3.102g 3%
Protein per 100 calories 3.7g 1.6g N/A
Calories per 10 g protein 274kcal 629kcal N/A
Weight per 100 calories 17g 26g N/A
Unsaturated / Saturated Fat ratio 12 6.4 N/A
Net carbs 9.05g 40.75g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 1mg 0mg 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.074mg 0%
Threonine 0.601mg 0.236mg 0%
Isoleucine 0.751mg 0.285mg 0%
Leucine 1.473mg 0.489mg 0%
Lysine 0.568mg 0.384mg 0%
Methionine 0.157mg 0.103mg 0%
Phenylalanine 1.132mg 0.269mg 0%
Valine 0.855mg 0.345mg 0%
Histidine 0.539mg 0.17mg 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
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
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
Contains more ProteinProtein +243.9%
Contains more FatsFats +109.3%
Contains more OtherOther +120.9%
Contains more CarbsCarbs +89.1%
Contains more WaterWater +532.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
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
Contains more Mono. FatMonounsaturated fat +108.8%
Contains more Poly. FatPolyunsaturated fat +168.3%
Contains less Sat. FatSaturated fat -18.4%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.