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  6. Beechnuts vs. Acorns

Beechnuts vs. Acorns — In-Depth Nutrition Comparison

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A recap on the differences between beechnuts and acorns

  • Beechnuts are higher in iron, vitamin B2, vitamin C, vitamin B1, potassium, vitamin B6, and folate, yet acorns are higher in magnesium and phosphorus.
  • Beechnuts cover your daily iron needs 21% more than acorns.
  • The amount of saturated fat in acorns is lower.

Food varieties used in this article are Nuts, beechnuts, dried and Nuts, acorns, raw.

Infographic

Beechnuts 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 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
Acorns
Acorns
5
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 PotassiumPotassium +88.7%
Contains more IronIron +211.4%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4000%
Contains more ZincZinc +41.7%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
~equal in Copper ~0.621mg
~equal in Manganese ~1.337mg
~equal in Selenium ~µg

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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85%
Acorns
Acorns
2
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +171.4%
Contains more Vitamin B2Vitamin B2 +214.4%
Contains more Vitamin B5Vitamin B5 +29.4%
Contains more Vitamin B6Vitamin B6 +29.5%
Contains more FolateFolate +29.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +108.3%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beechnuts Acorns DV% diff.
Polyunsaturated fat 20.089g 4.596g 103%
Fats 50g 23.86g 40%
Iron 2.46mg 0.79mg 21%
Vitamin B2 0.371mg 0.118mg 19%
Vitamin C 15.5mg 0mg 17%
Monounsaturated fat 21.892g 15.109g 17%
Vitamin B1 0.304mg 0.112mg 16%
Magnesium 0mg 62mg 15%
Potassium 1017mg 539mg 14%
Vitamin B6 0.684mg 0.528mg 12%
Saturated fat 5.719g 3.102g 12%
Phosphorus 0mg 79mg 11%
Calories 576kcal 387kcal 9%
Folate 113µg 87µg 7%
Vitamin B3 0.877mg 1.827mg 6%
Copper 0.67mg 0.621mg 5%
Calcium 1mg 41mg 4%
Vitamin B5 0.925mg 0.715mg 4%
Carbs 33.5g 40.75g 2%
Sodium 38mg 0mg 2%
Zinc 0.36mg 0.51mg 1%
Protein 6.2g 6.15g 0%
Protein per 100 calories 1.1g 1.6g N/A
Calories per 10 g protein 929kcal 629kcal N/A
Weight per 100 calories 17g 26g N/A
Unsaturated / Saturated Fat ratio 7.3 6.4 N/A
Net carbs 33.5g 40.75g N/A
Vitamin A 0µg 2µg 0%
Manganese 1.341mg 1.337mg 0%
Tryptophan 0.069mg 0.074mg 0%
Threonine 0.221mg 0.236mg 0%
Isoleucine 0.245mg 0.285mg 0%
Leucine 0.367mg 0.489mg 0%
Lysine 0.367mg 0.384mg 0%
Methionine 0.146mg 0.103mg 0%
Phenylalanine 0.262mg 0.269mg 0%
Valine 0.346mg 0.345mg 0%
Histidine 0.172mg 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 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 FatsFats +109.6%
Contains more OtherOther +176.1%
Contains more CarbsCarbs +21.6%
Contains more WaterWater +322.7%
~equal in Protein ~6.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 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 +44.9%
Contains more Poly. FatPolyunsaturated fat +337.1%
Contains less Sat. FatSaturated fat -45.8%

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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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.