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  6. Walnut vs. Acorns

Walnut vs. Acorns — In-Depth Nutrition Comparison

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Summary of differences between walnut and acorns

  • 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.
  • Walnut has 6 times more zinc than acorns. While walnut has 3.09mg of zinc, acorns have only 0.51mg.
  • Acorns have less saturated fat.

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

Infographic

Walnut 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.
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%
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 +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%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +22.2%
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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +204.5%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.6%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B3Vitamin B3 +62.4%
Contains more Vitamin B5Vitamin B5 +25.4%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.528mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +147.6%
Contains more FatsFats +173.3%
Contains more OtherOther +32.8%
Contains more CarbsCarbs +197.2%
Contains more WaterWater +585.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Poly. FatPolyunsaturated fat +926.4%
Contains less Sat. FatSaturated fat -49.4%
Contains more Mono. FatMonounsaturated fat +69.1%

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