Acorns vs Sunflower Seed Kernels
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Sunflower Seed Kernels has more protein per 100 calories: 3.36 g against 1.59 g.
- Acorns is lighter per 100 g: 387 kcal against 587 kcal.
- Acorns leads in 3 micronutrients, including Vitamin A, Potassium, Monounsaturated Fat.
- Sunflower Seed Kernels leads in 42 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Acorns | Sunflower Seed Kernels |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.59 g | 3.36 g |
| Carbs | 10.5 g | 4 g |
| Fat | 6.18 g | 8.61 g |
| Vitamins | ||
| Vitamin A | 0.517 µg | 0 µg |
| Thiamin (B1) | 0.029 mg | 0.036 mg |
| Riboflavin (B2) | 0.03 mg | 0.045 mg |
| Niacin (B3) | 0.473 mg | 0.951 mg |
| Pantothenic Acid (B5) | 0.185 mg | 1.19 mg |
| Vitamin B6 | 0.136 mg | 0.136 mg |
| Folate | 22.5 µg | 40.1 µg |
| Choline | 0 mg | 9.39 mg |
| Vitamin C | 0 mg | 0.213 mg |
| Vitamin E | 0 mg | 5.32 mg |
| Vitamin K | 0 µg | 0.494 µg |
| Minerals | ||
| Calcium | 10.6 mg | 13.4 mg |
| Iron | 0.204 mg | 0.688 mg |
| Magnesium | 16 mg | 21.8 mg |
| Phosphorus | 20.4 mg | 196 mg |
| Potassium | 139 mg | 114 mg |
| Sodium | 0 mg | 0.511 mg |
| Zinc | 0.132 mg | 0.894 mg |
| Copper | 0.16 mg | 0.309 mg |
| Manganese | 0.346 mg | 0.357 mg |
| Selenium | 0 µg | 13.4 µg |
| Carbohydrates | ||
| Fiber | 0 g | 1.85 g |
| Sugar | 0 g | 0.497 g |
| Fats | ||
| Polyunsaturated Fat | 1.19 g | 5.72 g |
| Monounsaturated Fat | 3.9 g | 1.5 g |
| Saturated Fat | 0.801 g | 1.05 g |
| Trans Fat | 0 g | 0.027 g |
| Omega-3 (ALA) | 0 g | 0.013 g |
| Omega-6 (Linoleic Acid) | 1.19 g | 5.71 g |
| Amino Acids | ||
| Histidine | 0.044 g | 0.093 g |
| Isoleucine | 0.074 g | 0.168 g |
| Leucine | 0.126 g | 0.244 g |
| Lysine | 0.099 g | 0.138 g |
| Methionine | 0.027 g | 0.073 g |
| Cystine | 0.028 g | 0.066 g |
| Phenylalanine | 0.07 g | 0.172 g |
| Tyrosine | 0.048 g | 0.098 g |
| Threonine | 0.061 g | 0.137 g |
| Tryptophan | 0.019 g | 0.051 g |
| Valine | 0.089 g | 0.194 g |
| Arginine | 0.122 g | 0.354 g |
| Alanine | 0.09 g | 0.165 g |
| Serine | 0.164 g | 0.36 g |
| Proline | 0.255 g | 0.822 g |
| Glycine | 0.074 g | 0.216 g |
| Aspartic Acid | 0.064 g | 0.174 g |
| Glutamic Acid | 0.067 g | 0.158 g |
Per 100 grams
| Nutrient | Acorns | Sunflower Seed Kernels |
|---|---|---|
| Calories | 387 kcal | 587 kcal |
| Protein | 6.15 g | 19.7 g |
| Carbs | 40.8 g | 23.5 g |
| Fat | 23.9 g | 50.6 g |
| Vitamins | ||
| Vitamin A | 2 µg | 0 µg |
| Thiamin (B1) | 0.112 mg | 0.213 mg |
| Riboflavin (B2) | 0.118 mg | 0.263 mg |
| Niacin (B3) | 1.83 mg | 5.59 mg |
| Pantothenic Acid (B5) | 0.715 mg | 6.99 mg |
| Vitamin B6 | 0.528 mg | 0.798 mg |
| Folate | 87 µg | 236 µg |
| Choline | 0 mg | 55.1 mg |
| Vitamin C | 0 mg | 1.25 mg |
| Vitamin E | 0 mg | 31.2 mg |
| Vitamin K | 0 µg | 2.9 µg |
| Minerals | ||
| Calcium | 41 mg | 78.5 mg |
| Iron | 0.79 mg | 4.04 mg |
| Magnesium | 62 mg | 128 mg |
| Phosphorus | 79 mg | 1,150 mg |
| Potassium | 539 mg | 667 mg |
| Sodium | 0 mg | 3 mg |
| Zinc | 0.51 mg | 5.25 mg |
| Copper | 0.621 mg | 1.82 mg |
| Manganese | 1.34 mg | 2.1 mg |
| Selenium | 0 µg | 78.8 µg |
| Carbohydrates | ||
| Fiber | 0 g | 10.9 g |
| Sugar | 0 g | 2.92 g |
| Fats | ||
| Polyunsaturated Fat | 4.6 g | 33.6 g |
| Monounsaturated Fat | 15.1 g | 8.78 g |
| Saturated Fat | 3.1 g | 6.15 g |
| Trans Fat | 0 g | 0.158 g |
| Omega-3 (ALA) | 0 g | 0.076 g |
| Omega-6 (Linoleic Acid) | 4.6 g | 33.5 g |
| Amino Acids | ||
| Histidine | 0.17 g | 0.546 g |
| Isoleucine | 0.285 g | 0.984 g |
| Leucine | 0.489 g | 1.44 g |
| Lysine | 0.384 g | 0.81 g |
| Methionine | 0.103 g | 0.428 g |
| Cystine | 0.109 g | 0.39 g |
| Phenylalanine | 0.269 g | 1.01 g |
| Tyrosine | 0.187 g | 0.576 g |
| Threonine | 0.236 g | 0.803 g |
| Tryptophan | 0.074 g | 0.301 g |
| Valine | 0.345 g | 1.14 g |
| Arginine | 0.473 g | 2.08 g |
| Alanine | 0.35 g | 0.966 g |
| Serine | 0.635 g | 2.12 g |
| Proline | 0.986 g | 4.83 g |
| Glycine | 0.285 g | 1.27 g |
| Aspartic Acid | 0.246 g | 1.02 g |
| Glutamic Acid | 0.261 g | 0.93 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Acorns and Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.