Wocas vs Acorn stew (Apache)
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Wocas, dried seeds, Oregon, yellow pond lily (Klamath) is higher in more vitamins & minerals
Calories (kcal)
Wocas 361
Acorn stew 95
Protein (g)
Wocas 7.90
Acorn stew 6.81
Carbs (g)
Wocas 80.0
Acorn stew 9.22
Fat (g)
Wocas 1.07
Acorn stew 3.47
Fiber (g)
Wocas 19.2
Acorn stew 0.700
Quick answers
Which has more protein?
Wocas, dried seeds, Oregon, yellow pond lily (Klamath) — 7.90g vs 6.81g per 100g.
Which has fewer calories?
Acorn stew (Apache) — 95 vs 361 kcal per 100g.
Which is more nutrient-dense?
Wocas, dried seeds, Oregon, yellow pond lily (Klamath) 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 | Wocas | Acorn stew (Apache) | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 361 kcal | 95 kcal | +280% |
| Macronutrients | |||
| Water | 9.36 g | 79.8 g | -88% |
| Protein | 7.90 g | 6.81 g | +16% |
| Total lipid (fat) | 1.07 g | 3.47 g | -69% |
| Carbohydrate, by difference | 80.0 g | 9.22 g | +768% |
| Fiber, total dietary | 19.2 g | 0.700 g | +2643% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.147 g | 1.28 g | -89% |
| Fatty acids, total monounsaturated | 0.100 g | 1.68 g | -94% |
| Fatty acids, total trans | 0.010 g | — | |
| Cholesterol | 0 mg | 20.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.030 mg | 0.175 mg | -83% |
| Riboflavin (Vitamin B2) | 0.070 mg | 0.125 mg | -44% |
| Niacin (Vitamin B3) | 4.19 mg | 2.14 mg | +96% |
| Pantothenic acid (Vitamin B5) | 1.30 mg | 0.212 mg | +513% |
| Vitamin B-6 — Pyridoxine | 0.957 mg | 0.055 mg | +1640% |
| Biotin (Vitamin B7) | 5.00 ug | 33.0 ug | -85% |
| Folate, total (Vitamin B9) | 0 ug | 15.0 ug | -100% |
| Vitamin B-12 — Cobalamin | 0 ug | 0.680 ug | -100% |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 35.6 mg | 0.300 mg | +11780% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0.900 ug | |
| Minerals | |||
| Calcium, Ca | 27.0 mg | 14.0 mg | +93% |
| Iron, Fe | 1.47 mg | 1.00 mg | +47% |
| Magnesium, Mg | 86.0 mg | 12.0 mg | +617% |
| Phosphorus, P | 229 mg | 62.0 mg | +269% |
| Potassium, K | 553 mg | 110 mg | +403% |
| Sodium, Na | 25.0 mg | 130 mg | -81% |
| Zinc, Zn | 6.33 mg | 1.60 mg | +296% |
| Copper, Cu | 0.073 mg | 0.030 mg | +143% |
| Manganese, Mn | 0.937 mg | 0.140 mg | +569% |
| Selenium, Se | 0.700 ug | 8.30 ug | -92% |
| Other Nutrients | |||
| Energy | 1512 kj | 399 kj | +279% |
| Ash | 1.65 g | 0.720 g | +129% |
| Total Sugars | 0.430 g | 0.340 g | +26% |
| Sucrose | 0 g | 0.160 g | -100% |
| Glucose | 0.430 g | 0 g | |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0.190 g | -100% |
| Galactose | 0 g | 0 g | = |
| Starch | 39.5 g | 6.57 g | +501% |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 18.0 ug | -72% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 44.0 ug | -89% |
| 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) | 6.49 mg | 0.120 mg | +5308% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.80 mg | 0.230 mg | +683% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 1.30 mg | 0.050 mg | +2500% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 1.59 mg | 0.020 mg | +7850% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.005 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.002 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.002 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.004 g | 0.090 g | -96% |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | 0.010 g | -90% |
| SFA 16:0 (Palmitic acid) | 0.083 g | 0.750 g | -89% |
| SFA 17:0 (Margaric acid) | 0.005 g | 0.040 g | -87% |
| SFA 18:0 (Stearic acid) | 0.020 g | 0.390 g | -95% |
| SFA 20:0 (Arachidic acid) | 0.006 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.009 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.010 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0.020 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.110 g | -99% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.001 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.030 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.094 g | 1.51 g | -94% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.089 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | 0.010 g | -60% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.161 g | 0.297 g | -46% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.144 g | 0.260 g | -45% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.139 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | 0.010 g | -10% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.009 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.020 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0.007 g | -71% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.002 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.002 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) | 0.004 g | 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 | = |
| Fatty acids, total trans-monoenoic | 0.005 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.005 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.005 g | — | |
| Fatty acids, total trans-polyenoic | 0.005 g | — | |
| Stigmasterol | 4.00 mg | — | |
| Campesterol | 7.00 mg | — | |
| Beta-sitosterol | 35.0 mg | — | |
| 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 | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| 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.
Wocas, dried seeds, Oregon, yellow pond lily (Klamath) nutrition facts Acorn stew (Apache) nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +11780% in Wocas, dried seeds, Oregon, yellow pond lily (Klamath) Fiber, total dietary +2643% in Wocas, dried seeds, Oregon, yellow pond lily (Klamath) Vitamin B-6 — Pyridoxine +1640% in Wocas, dried seeds, Oregon, yellow pond lily (Klamath) Magnesium, Mg +617% in Wocas, dried seeds, Oregon, yellow pond lily (Klamath)
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