Pinon Nuts vs Acorn stew (Apache)

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Pinon Nuts, roasted (Navajo) is higher in more vitamins & minerals

Calories (kcal)

Pinon Nuts 541
Acorn stew 95

Protein (g)

Pinon Nuts 7.41
Acorn stew 6.81

Carbs (g)

Pinon Nuts 51.1
Acorn stew 9.22

Fat (g)

Pinon Nuts 34.1
Acorn stew 3.47

Fiber (g)

Pinon Nuts 43.4
Acorn stew 0.700

Quick answers

Which has more protein?

Pinon Nuts, roasted (Navajo) — 7.41g vs 6.81g per 100g.

Which has fewer calories?

Acorn stew (Apache) — 95 vs 541 kcal per 100g.

Which is more nutrient-dense?

Pinon Nuts, roasted (Navajo) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Pinon Nuts Acorn stew (Apache)
Energy
Energy 541 kcal 95 kcal
Macronutrients
Water 5.00 g 79.8 g
Protein 7.41 g 6.81 g
Total lipid (fat) 34.1 g 3.47 g
Carbohydrate, by difference 51.1 g 9.22 g
Fiber, total dietary 43.4 g 0.700 g
Fats & Fatty Acids
Fatty acids, total saturated 3.21 g 1.28 g
Fatty acids, total monounsaturated 15.6 g 1.68 g
Cholesterol — 20.0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0.212 mg 0.175 mg
Riboflavin (Vitamin B2) 0.222 mg 0.125 mg
Niacin (Vitamin B3) 1.63 mg 2.14 mg
Pantothenic acid (Vitamin B5) 0.791 mg 0.212 mg
Vitamin B-6 — Pyridoxine 0.116 mg 0.055 mg
Biotin (Vitamin B7) 7.00 ug 33.0 ug
Folate, total (Vitamin B9) — 15.0 ug
Vitamin B-12 — Cobalamin — 0.680 ug
Vitamin A, RAE — 0 ug
Vitamin E (alpha-tocopherol) 11.3 mg 0.300 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0.900 ug
Minerals
Calcium, Ca 18.0 mg 14.0 mg
Iron, Fe 3.53 mg 1.00 mg
Magnesium, Mg 152 mg 12.0 mg
Phosphorus, P 345 mg 62.0 mg
Potassium, K 458 mg 110 mg
Sodium, Na 310 mg 130 mg
Zinc, Zn 2.89 mg 1.60 mg
Copper, Cu 0.654 mg 0.030 mg
Manganese, Mn 1.74 mg 0.140 mg
Selenium, Se — 8.30 ug
Other Nutrients
Energy 2262 kj 399 kj
Ash 2.45 g 0.720 g
Total Sugars — 0.340 g
Sucrose 3.45 g 0.160 g
Glucose 0.150 g 0 g
Fructose 0.300 g 0 g
Lactose 0 g 0 g
Maltose 0 g 0.190 g
Galactose — 0 g
Starch 5.50 g 6.57 g
Folic acid (Vitamin B9 — synthetic) 7.00 ug 18.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 44.0 ug
Betaine — 9.60 mg
Vitamin B-12, added — 0 ug
Retinol — 0 ug
Vitamin A, IU — 0 IU
Vitamin E, added — 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) — 0.120 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0 mg 0.230 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg 0.050 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) — 0.020 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) — 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) — 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) — 0 mg
Vitamin K1 — Phylloquinone — 0 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
SFA 8:0 (Caprylic acid) 0 g 0 g
SFA 10:0 (Capric acid) 0 g 0 g
SFA 12:0 (Lauric acid) 0 g 0 g
SFA 14:0 (Myristic acid) 0 g 0.090 g
SFA 15:0 (Pentadecanoic acid) 0 g 0.010 g
SFA 16:0 (Palmitic acid) 2.29 g 0.750 g
SFA 17:0 (Margaric acid) 0 g 0.040 g
SFA 18:0 (Stearic acid) 0.750 g 0.390 g
SFA 20:0 (Arachidic acid) 0.130 g 0 g
SFA 22:0 (Behenic acid) 0.040 g 0 g
SFA 24:0 (Lignoceric acid) 0 g 0 g
MUFA 14:1 (Myristoleic acid) 0 g 0.020 g
MUFA 15:1 (Pentadecenoic acid) 0 g 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.060 g 0.110 g
MUFA 17:1 (Heptadecenoic acid) 0 g 0.030 g
MUFA 18:1 (Omega-9, Oleic acid family) 15.3 g 1.51 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.210 g 0.010 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) — 0 g
Fatty acids, total polyunsaturated 14.4 g 0.297 g
PUFA 18:2 (Omega-6, Linoleic acid) 14.2 g 0.260 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.070 g 0.010 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.070 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0.020 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.080 g 0.007 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0 g 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g 0 g
PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) — 0 g
PUFA 22:4 (Omega-6, Adrenic acid) — 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g 0 g
Tryptophan (EAA) — 0.040 g
Threonine (EAA) — 0.360 g
Isoleucine (EAA, BCAA) — 0.350 g
Leucine (EAA, BCAA) — 0.620 g
Lysine (EAA) — 0.580 g
Methionine (EAA) — 0.160 g
Cystine (conditionally essential) — 0.090 g
Phenylalanine (EAA) — 0.330 g
Tyrosine (conditionally essential) — 0.250 g
Valine (EAA, BCAA) — 0.390 g
Arginine (conditionally essential) — 0.470 g
Histidine (EAA) — 0.230 g
Alanine — 0.450 g
Aspartic acid — 0.830 g
Glutamic acid — 1.51 g
Glycine (conditionally essential) — 0.420 g
Proline (conditionally essential) — 0.460 g
Serine — 0.330 g
Choline
Choline from glycerophoshocholine — 1.60 mg
Choline from phosphatidylcholine — 26.0 mg
Choline from phosphocholine — 0.300 mg
Choline from sphingomyelin — 5.60 mg
Free Choline — 1.30 mg
Total Choline — 34.0 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Pinon Nuts, roasted (Navajo) nutrition facts Acorn stew (Apache) nutrition facts Compare other foods →

Dig deeper — biggest differences

Fiber, total dietary +6100% in Pinon Nuts, roasted (Navajo) Vitamin E (alpha-tocopherol) +3667% in Pinon Nuts, roasted (Navajo) Copper, Cu +2080% in Pinon Nuts, roasted (Navajo) Magnesium, Mg +1167% in Pinon Nuts, roasted (Navajo)

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