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Pine nuts vs. Acorns — In-Depth Nutrition Comparison

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A recap on the differences between pine nuts and acorns

  • Pine nuts are higher in manganese, copper, phosphorus, iron, zinc, magnesium, vitamin B1, and vitamin B3, yet acorns are higher in vitamin B6 and folate.
  • Pine nuts cover your daily manganese needs 325% more than acorns.
  • Pine nuts contain 13 times more zinc than acorns. While pine nuts contain 6.45mg of zinc, acorns contain only 0.51mg.

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

Infographic

Pine nuts 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 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
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%
Contains more MagnesiumMagnesium +304.8%
Contains more IronIron +600%
Contains more CopperCopper +113.2%
Contains more ZincZinc +1164.7%
Contains more PhosphorusPhosphorus +627.8%
Contains more ManganeseManganese +558.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +156.3%
Contains less SodiumSodium -100%
~equal in Potassium ~539mg

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 2.7% 0% 0.33% 187% 91% 52% 82% 19% 22% 0% 135% 26%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B2Vitamin B2 +92.4%
Contains more Vitamin B3Vitamin B3 +140.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B5Vitamin B5 +128.4%
Contains more Vitamin B6Vitamin B6 +461.7%
Contains more FolateFolate +155.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pine nuts Acorns DV% diff.
Manganese 8.802mg 1.337mg 325%
Polyunsaturated fat 34.071g 4.596g 197%
Copper 1.324mg 0.621mg 78%
Phosphorus 575mg 79mg 71%
Fats 68.37g 23.86g 68%
Vitamin E 9.33mg 62%
Iron 5.53mg 0.79mg 59%
Zinc 6.45mg 0.51mg 54%
Magnesium 251mg 62mg 45%
Vitamin K 53.9µg 45%
Vitamin B6 0.094mg 0.528mg 33%
Vitamin B1 0.364mg 0.112mg 21%
Vitamin B3 4.387mg 1.827mg 16%
Protein 13.69g 6.15g 15%
Fiber 3.7g 15%
Calories 673kcal 387kcal 14%
Folate 34µg 87µg 13%
Choline 55.8mg 10%
Carbs 13.08g 40.75g 9%
Monounsaturated fat 18.764g 15.109g 9%
Vitamin B2 0.227mg 0.118mg 8%
Vitamin B5 0.313mg 0.715mg 8%
Saturated fat 4.899g 3.102g 8%
Calcium 16mg 41mg 3%
Potassium 597mg 539mg 2%
Vitamin C 0.8mg 0mg 1%
Starch 1.43g 1%
Selenium 0.7µg 1%
Protein per 100 calories 2g 1.6g N/A
Calories per 10 g protein 492kcal 629kcal N/A
Weight per 100 calories 15g 26g N/A
Unsaturated / Saturated Fat ratio 11 6.4 N/A
Net carbs 9.38g 40.75g N/A
Sugar 3.59g N/A
Sodium 2mg 0mg 0%
Vitamin A 1µg 2µg 0%
Tryptophan 0.107mg 0.074mg 0%
Threonine 0.37mg 0.236mg 0%
Isoleucine 0.542mg 0.285mg 0%
Leucine 0.991mg 0.489mg 0%
Lysine 0.54mg 0.384mg 0%
Methionine 0.259mg 0.103mg 0%
Phenylalanine 0.524mg 0.269mg 0%
Valine 0.687mg 0.345mg 0%
Histidine 0.341mg 0.17mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.112g N/A
Omega-6 - Gamma-linoleic acid 0.052g N/A
Omega-6 - Eicosadienoic acid 0.404g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 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 +122.6%
Contains more FatsFats +186.5%
Contains more OtherOther +92.5%
Contains more CarbsCarbs +211.5%
Contains more WaterWater +1123.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 33% 59%
Saturated fat: Sat. Fat 4.899 g
Monounsaturated fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 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 +24.2%
Contains more Poly. FatPolyunsaturated fat +641.3%
Contains less Sat. FatSaturated fat -36.7%

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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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.