Acorns 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 1.59 g.
- Acorns is lighter per 100 g: 387 kcal against 689 kcal.
- Acorns leads in 12 micronutrients, including Vitamin A, Riboflavin (B2), Pantothenic Acid (B5).
- Pine Nuts leads in 20 micronutrients, including Thiamin (B1), Niacin (B3), Vitamin K.
Per 100 calories
| Nutrient | Acorns | Pine Nuts |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.59 g | 2.28 g |
| Carbs | 10.5 g | 2.7 g |
| Fat | 6.18 g | 8.9 g |
| Vitamins | ||
| Vitamin A | 0.517 µg | 0 µg |
| Thiamin (B1) | 0.029 mg | 0.091 mg |
| Riboflavin (B2) | 0.03 mg | 0 mg |
| Niacin (B3) | 0.473 mg | 0.649 mg |
| Pantothenic Acid (B5) | 0.185 mg | 0 mg |
| Vitamin B6 | 0.136 mg | 0.037 mg |
| Folate | 22.5 µg | 0 µg |
| Vitamin K | 0 µg | 0.464 µg |
| Minerals | ||
| Calcium | 10.6 mg | 1.27 mg |
| Iron | 0.204 mg | 0.778 mg |
| Magnesium | 16 mg | 29.9 mg |
| Phosphorus | 20.4 mg | 78.4 mg |
| Potassium | 139 mg | 95.1 mg |
| Zinc | 0.132 mg | 0.829 mg |
| Copper | 0.16 mg | 0.163 mg |
| Manganese | 0.346 mg | 1.48 mg |
| Carbohydrates | ||
| Fiber | 0 g | 0.572 g |
| Fats | ||
| Polyunsaturated Fat | 1.19 g | 0 g |
| Monounsaturated Fat | 3.9 g | 0 g |
| Saturated Fat | 0.801 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.19 g | 0 g |
| Amino Acids | ||
| Histidine | 0.044 g | 0.054 g |
| Isoleucine | 0.074 g | 0.082 g |
| Leucine | 0.126 g | 0.16 g |
| Lysine | 0.099 g | 0.085 g |
| Methionine | 0.027 g | 0.048 g |
| Cystine | 0.028 g | 0 g |
| Phenylalanine | 0.07 g | 0.086 g |
| Tyrosine | 0.048 g | 0.085 g |
| Threonine | 0.061 g | 0.068 g |
| Tryptophan | 0.019 g | 0.021 g |
| Valine | 0.089 g | 0.107 g |
| Arginine | 0.122 g | 0.386 g |
| Alanine | 0.09 g | 0.108 g |
| Serine | 0.164 g | 0.2 g |
| Proline | 0.255 g | 0.499 g |
| Glycine | 0.074 g | 0.106 g |
| Aspartic Acid | 0.064 g | 0.152 g |
| Glutamic Acid | 0.067 g | 0.143 g |
Per 100 grams
| Nutrient | Acorns | Pine Nuts |
|---|---|---|
| Calories | 387 kcal | 689 kcal |
| Protein | 6.15 g | 15.7 g |
| Carbs | 40.8 g | 18.6 g |
| Fat | 23.9 g | 61.3 g |
| Vitamins | ||
| Vitamin A | 2 µg | 0 µg |
| Thiamin (B1) | 0.112 mg | 0.625 mg |
| Riboflavin (B2) | 0.118 mg | 0 mg |
| Niacin (B3) | 1.83 mg | 4.47 mg |
| Pantothenic Acid (B5) | 0.715 mg | 0 mg |
| Vitamin B6 | 0.528 mg | 0.255 mg |
| Folate | 87 µg | 0 µg |
| Vitamin K | 0 µg | 3.2 µg |
| Minerals | ||
| Calcium | 41 mg | 8.74 mg |
| Iron | 0.79 mg | 5.36 mg |
| Magnesium | 62 mg | 206 mg |
| Phosphorus | 79 mg | 540 mg |
| Potassium | 539 mg | 655 mg |
| Zinc | 0.51 mg | 5.71 mg |
| Copper | 0.621 mg | 1.12 mg |
| Manganese | 1.34 mg | 10.2 mg |
| Carbohydrates | ||
| Fiber | 0 g | 3.94 g |
| Fats | ||
| Polyunsaturated Fat | 4.6 g | 0 g |
| Monounsaturated Fat | 15.1 g | 0 g |
| Saturated Fat | 3.1 g | 0 g |
| Omega-6 (Linoleic Acid) | 4.6 g | 0 g |
| Amino Acids | ||
| Histidine | 0.17 g | 0.37 g |
| Isoleucine | 0.285 g | 0.567 g |
| Leucine | 0.489 g | 1.1 g |
| Lysine | 0.384 g | 0.587 g |
| Methionine | 0.103 g | 0.33 g |
| Cystine | 0.109 g | 0 g |
| Phenylalanine | 0.269 g | 0.593 g |
| Tyrosine | 0.187 g | 0.587 g |
| Threonine | 0.236 g | 0.467 g |
| Tryptophan | 0.074 g | 0.147 g |
| Valine | 0.345 g | 0.737 g |
| Arginine | 0.473 g | 2.66 g |
| Alanine | 0.35 g | 0.747 g |
| Serine | 0.635 g | 1.38 g |
| Proline | 0.986 g | 3.44 g |
| Glycine | 0.285 g | 0.73 g |
| Aspartic Acid | 0.246 g | 1.05 g |
| Glutamic Acid | 0.261 g | 0.983 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Acorns and Pine Nuts, including preparation variants and research-cited compound levels, or compare any two foods.