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Acorns vs Brazil Nuts: How Do They Compare?

This article explains the key similarities and differences between acorns and brazil nuts, foods from the nuts and seeds group. Read on to learn more about the acorns vs brazil nuts comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on December 31, 2022.

Acorns and brazil nuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on acorns and brazil nuts and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.


Acorns (Quercus spp.) are the seeds of oak trees and have been used as a food source by humans for centuries. Acorns have a slightly bitter and nutty flavor and are often ground into flour or meal for use in baking or as a thickening agent in soups and stews.

Acorns are a good source of nutrients, including protein, fiber, and various vitamins and minerals. They are also a sustainable and renewable food source, as oak trees are widely distributed, and acorns are abundant in many areas.

In some cultures, acorns have been used as a coffee substitute and can also be roasted and eaten as a snack. Acorns can be prepared in various ways, including boiling, roasting, or grinding into flour.

However, it is important to note that acorns contain tannins, which can give them a bitter flavor and can also cause digestive issues if consumed in large quantities. Therefore, it is important to properly prepare and leach acorns before consuming them in large amounts.

Overall, acorns are a unique and nutritious food that can be valuable to a plant-based diet. If you’re looking to try something new, consider incorporating acorns into your cooking!

Acorns are an excellent source of Vitamin B6 (Pyroxidine).

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).

Brazil Nuts

Brazil nuts (Bertholletia excelsa) are a type of nut that is native to the Amazon rainforest in South America.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Brazil nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate Brazil nuts into your diet.

They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes. Brazil nuts are also available in a variety of forms, including whole, chopped, and ground into flour.

Brazil nuts are widely available and can be found at most grocery stores. They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving Brazil nuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Brazil Nuts are an excellent source of Vitamin B1 (Thiamine), and Vitamin E.

They also contain Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) in a small amount.

Acorns vs Brazil Nuts Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing acorns vs brazil nuts.

This comparison will start by comparing the caloric value of acorns and brazil nuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

AcornsBrazil Nuts
Energy387 kcal659 kcal
Carbs40.8 g11.74 g
Sugar2.33 g
Fiber7.5 g
Protein6.15 g14.32 g
Fat23.9 g67.1 g
Saturated Fat3.1 g16.134 g

Acorns vs Brazil Nuts Calories

Nuts and seeds are generally high in calories; the same goes for acorns and brazil nuts, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing acorns vs brazil nuts for weight loss, acorns are slightly lower in calories, with 108 calories per serving, compared to 185 calories per serving of brazil nuts.

However, both acorns and brazil nuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Acorns vs Brazil Nuts Protein

Nuts and seeds, including acorns and brazil nuts, are an important source of plant-based protein.

Brazil Nuts offer around 58% more protein than acorns.

Brazil Nuts have 14.3 grams of protein per 100 grams (or 4g per serving), while acorns have 6.2 grams of protein per 100 grams (or 1.7g per serving).

Acorns vs Brazil Nuts Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in acorns and brazil nuts.

The total amount of carbohydrates is around 71% higher in acorns than in brazil nuts. They have 40.8 grams per 100 grams, compared to 11.7 grams in brazil nuts.

There’s less sugar in acorns than in brazil nuts, 100% precisely.

One handful of acorns (28 grams) contains 0 grams of sugar, while the same amount of brazil nuts contains 0.7 grams.

Lastly, let’s take a look at the dietary fiber in acorns and brazil nuts.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.1 grams of fiber per portion, brazil nuts are a better source of fiber than acorns which offer 0 grams per portion.

Acorns vs Brazil Nuts Fats

Like the other nuts and seeds, fats in acorns and brazil nuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in acorns and brazil nuts:

  • Acorns: 23.9 grams per 100 grams
  • Brazil Nuts: 67.1 per 100 grams

Speaking of saturated fats, acorns are 81% lower in saturated fats.

Acorns and brazil nuts contain 3.1 grams and 16.1 grams of saturated fat per 100 grams, respectively.

Acorns vs Brazil Nuts Vitamins Content

This section will discuss the vitamin content of acorns and brazil nuts.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Acorns have a higher amount of vitamin C, vitamin B1 (Thiamine), and vitamin E.

However, brazil nuts have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Acorns and brazil nuts contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.

The following table shows the exact amount of vitamins acorns and brazil nuts contain side by side, so you can easily compare them.

AcornsBrazil Nuts
Vitamin A39 IU0
Vitamin C00.7 mg
Vitamin D00
Vitamin B1 (Thiamine)0.112 mg0.617 mg
Vitamin B2 (Riboflavin)0.118 mg0.035 mg
Vitamin B3 (Niacin)1.83 mg0.295 mg
Vitamin B5 (Pantothenic acid)0.715 mg0.184 mg
Vitamin B6 (Pyroxidine)0.528 mg0.101 mg
Vitamin B9 (Folate)87 µg22 µg
Vitamin B12 (Cobalamin)00
Vitamin E05.65 mg
Vitamin K00

Acorns vs Brazil Nuts Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the acorns and brazil nuts comparison focuses on their mineral content.

Acorns are a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than brazil nuts.

On the other hand, brazil nuts have a higher amount of manganese.

Acorns and brazil nuts contain the same amount of fluoride.

Check out the table below to learn how acorns and brazil nuts compare when it comes to mineral contents.

AcornsBrazil Nuts
Calcium41 mg160 mg
Copper0.621 mg1.743 mg
Iron0.79 mg2.43 mg
Magnesium62 mg376 mg
Manganese1.34 mg1.223 mg
Phosphorus79 mg725 mg
Potassium539 mg659 mg
Selenium01917 µg
Sodium03 mg
Zinc0.51 mg4.06 mg

The Final Word

Acorns and brazil nuts are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both acorns and brazil nuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.


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