Acorns vs Cashews: How Do They Compare?

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

Written by Esther Bumpus, Health Writer. Updated on December 30, 2022.

Acorns and cashews 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 cashews 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).


Cashews (Anacardium occidentale) is a type of nut that is native to South America.

These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.

Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.

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

There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.

Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.

They can also be ground into flour or used to make cashew butter.

Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.

They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.

They are delicious and nutritious and can be easily incorporated into many dishes.

Cashews are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.

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

Acorns vs Cashews 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 cashews.

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

Energy387 kcal553 kcal
Carbs40.8 g30.2 g
Sugar5.91 g
Fiber3.3 g
Protein6.15 g18.2 g
Fat23.9 g43.8 g
Saturated Fat3.1 g7.78 g

Acorns vs Cashews Calories

Nuts and seeds are generally high in calories; the same goes for acorns and cashews, 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 cashews for weight loss, acorns are slightly lower in calories, with 108 calories per serving, compared to 155 calories per serving of cashews.

However, both acorns and cashews 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 Cashews Protein

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

Cashews offer around 67% more protein than acorns.

Cashews have 18.2 grams of protein per 100 grams (or 5.1g per serving), while acorns have 6.2 grams of protein per 100 grams (or 1.7g per serving).

Acorns vs Cashews 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 cashews.

The total amount of carbohydrates is around 26% higher in acorns than in cashews. They have 40.8 grams per 100 grams, compared to 30.2 grams in cashews.

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

One handful of acorns (28 grams) contains 0 grams of sugar, while the same amount of cashews contains 1.7 grams.

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

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

With 0.9 grams of fiber per portion, cashews are a better source of fiber than acorns which offer 0 grams per portion.

Acorns vs Cashews Fats

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

Total fat in acorns and cashews:

  • Acorns: 23.9 grams per 100 grams
  • Cashews: 43.8 per 100 grams

Speaking of saturated fats, acorns are 60% lower in saturated fats.

Acorns and cashews contain 3.1 grams and 7.8 grams of saturated fat per 100 grams, respectively.

Acorns vs Cashews Vitamins Content

This section will discuss the vitamin content of acorns and cashews.

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), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

However, cashews have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Acorns and cashews contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Vitamin A39 IU0
Vitamin C00.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.112 mg0.423 mg
Vitamin B2 (Riboflavin)0.118 mg0.058 mg
Vitamin B3 (Niacin)1.83 mg1.06 mg
Vitamin B5 (Pantothenic acid)0.715 mg0.864 mg
Vitamin B6 (Pyroxidine)0.528 mg0.417 mg
Vitamin B9 (Folate)87 µg25 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.9 mg
Vitamin K034.1 µg

Acorns vs Cashews 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 cashews comparison focuses on their mineral content.

Acorns are a better source of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than cashews.

On the other hand, cashews have a higher amount of calcium.

Acorns and cashews contain the same amount of fluoride.

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

Calcium41 mg37 mg
Copper0.621 mg2.2 mg
Iron0.79 mg6.68 mg
Magnesium62 mg292 mg
Manganese1.34 mg1.66 mg
Phosphorus79 mg593 mg
Potassium539 mg660 mg
Selenium019.9 µg
Sodium012 mg
Zinc0.51 mg5.78 mg

The Final Word

Acorns and cashews 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 cashews 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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