Acorn Flour vs Pine Nuts
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Pine Nuts has more protein per 100 calories: 2.28 g against 1.5 g.
- Acorn Flour is lighter per 100 g: 501 kcal against 689 kcal.
- Acorn Flour leads in 12 micronutrients, including Vitamin A, Riboflavin (B2), Pantothenic Acid (B5).
- Pine Nuts leads in 23 micronutrients, including Thiamin (B1), Niacin (B3), Vitamin K.
Per 100 calories
| Nutrient | Acorn Flour | Pine Nuts |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.5 g | 2.28 g |
| Carbs | 10.9 g | 2.7 g |
| Fat | 6.03 g | 8.9 g |
| Vitamins | ||
| Vitamin A | 0.599 µg | 0 µg |
| Thiamin (B1) | 0.029 mg | 0.091 mg |
| Riboflavin (B2) | 0.031 mg | 0 mg |
| Niacin (B3) | 0.475 mg | 0.649 mg |
| Pantothenic Acid (B5) | 0.186 mg | 0 mg |
| Vitamin B6 | 0.137 mg | 0.037 mg |
| Folate | 22.8 µg | 0 µg |
| Vitamin K | 0 µg | 0.464 µg |
| Minerals | ||
| Calcium | 8.58 mg | 1.27 mg |
| Iron | 0.242 mg | 0.778 mg |
| Magnesium | 22 mg | 29.9 mg |
| Phosphorus | 20.6 mg | 78.4 mg |
| Potassium | 142 mg | 95.1 mg |
| Zinc | 0.128 mg | 0.829 mg |
| Copper | 0.122 mg | 0.163 mg |
| Manganese | 0.347 mg | 1.48 mg |
| Carbohydrates | ||
| Fiber | 0 g | 0.572 g |
| Fats | ||
| Polyunsaturated Fat | 1.16 g | 0 g |
| Monounsaturated Fat | 3.81 g | 0 g |
| Saturated Fat | 0.782 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.16 g | 0 g |
| Amino Acids | ||
| Histidine | 0.042 g | 0.054 g |
| Isoleucine | 0.069 g | 0.082 g |
| Leucine | 0.119 g | 0.16 g |
| Lysine | 0.093 g | 0.085 g |
| Methionine | 0.025 g | 0.048 g |
| Cystine | 0.027 g | 0 g |
| Phenylalanine | 0.065 g | 0.086 g |
| Tyrosine | 0.045 g | 0.085 g |
| Threonine | 0.057 g | 0.068 g |
| Tryptophan | 0.018 g | 0.021 g |
| Valine | 0.084 g | 0.107 g |
| Arginine | 0.115 g | 0.386 g |
| Alanine | 0.085 g | 0.108 g |
| Serine | 0.154 g | 0.2 g |
| Proline | 0.24 g | 0.499 g |
| Glycine | 0.069 g | 0.106 g |
| Aspartic Acid | 0.06 g | 0.152 g |
| Glutamic Acid | 0.063 g | 0.143 g |
Per 100 grams
| Nutrient | Acorn Flour | Pine Nuts |
|---|---|---|
| Calories | 501 kcal | 689 kcal |
| Protein | 7.49 g | 15.7 g |
| Carbs | 54.6 g | 18.6 g |
| Fat | 30.2 g | 61.3 g |
| Vitamins | ||
| Vitamin A | 3 µg | 0 µg |
| Thiamin (B1) | 0.146 mg | 0.625 mg |
| Riboflavin (B2) | 0.154 mg | 0 mg |
| Niacin (B3) | 2.38 mg | 4.47 mg |
| Pantothenic Acid (B5) | 0.931 mg | 0 mg |
| Vitamin B6 | 0.688 mg | 0.255 mg |
| Folate | 114 µg | 0 µg |
| Vitamin K | 0 µg | 3.2 µg |
| Minerals | ||
| Calcium | 43 mg | 8.74 mg |
| Iron | 1.21 mg | 5.36 mg |
| Magnesium | 110 mg | 206 mg |
| Phosphorus | 103 mg | 540 mg |
| Potassium | 712 mg | 655 mg |
| Zinc | 0.64 mg | 5.71 mg |
| Copper | 0.611 mg | 1.12 mg |
| Manganese | 1.74 mg | 10.2 mg |
| Carbohydrates | ||
| Fiber | 0 g | 3.94 g |
| Fats | ||
| Polyunsaturated Fat | 5.81 g | 0 g |
| Monounsaturated Fat | 19.1 g | 0 g |
| Saturated Fat | 3.92 g | 0 g |
| Omega-6 (Linoleic Acid) | 5.81 g | 0 g |
| Amino Acids | ||
| Histidine | 0.208 g | 0.37 g |
| Isoleucine | 0.348 g | 0.567 g |
| Leucine | 0.596 g | 1.1 g |
| Lysine | 0.468 g | 0.587 g |
| Methionine | 0.126 g | 0.33 g |
| Cystine | 0.133 g | 0 g |
| Phenylalanine | 0.328 g | 0.593 g |
| Tyrosine | 0.227 g | 0.587 g |
| Threonine | 0.288 g | 0.467 g |
| Tryptophan | 0.09 g | 0.147 g |
| Valine | 0.421 g | 0.737 g |
| Arginine | 0.577 g | 2.66 g |
| Alanine | 0.427 g | 0.747 g |
| Serine | 0.774 g | 1.38 g |
| Proline | 1.2 g | 3.44 g |
| Glycine | 0.348 g | 0.73 g |
| Aspartic Acid | 0.3 g | 1.05 g |
| Glutamic Acid | 0.318 g | 0.983 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Acorn Flour and Pine Nuts, including preparation variants and research-cited compound levels, or compare any two foods.