Acorns vs Chia Seeds: Which Is Better?

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

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

Acorns and chia seeds 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 chia seeds 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).

Chia Seeds

Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.

These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.

Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.

Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.

They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.

Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.

If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.

Chia Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Acorns vs Chia Seeds 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 chia seeds.

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

AcornsChia Seeds
Energy387 kcal486 kcal
Carbs40.8 g42.1 g
Fiber34.4 g
Protein6.15 g16.5 g
Fat23.9 g30.7 g
Saturated Fat3.1 g3.33 g

Acorns vs Chia Seeds Calories

Nuts and seeds are generally high in calories; the same goes for acorns and chia seeds, 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 chia seeds for weight loss, acorns are slightly lower in calories, with 108 calories per serving, compared to 136 calories per serving of chia seeds.

However, both acorns and chia seeds 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 Chia Seeds Protein

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

Chia Seeds offer around 63% more protein than acorns.

Chia Seeds have 16.5 grams of protein per 100 grams (or 4.6g per serving), while acorns have 6.2 grams of protein per 100 grams (or 1.7g per serving).

Acorns vs Chia Seeds 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 chia seeds.

The total amount of carbohydrates is around 3% higher in chia seeds than in acorns. They have 42.1 grams per 100 grams, compared to 40.8 grams in acorns.


One handful of acorns and chia seeds (28 grams) contains 0 grams of sugar, the same amount.

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

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

With 9.6 grams of fiber per portion, chia seeds are a better source of fiber than acorns which offer 0 grams per portion.

Acorns vs Chia Seeds Fats

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

Total fat in acorns and chia seeds:

  • Acorns: 23.9 grams per 100 grams
  • Chia Seeds: 30.7 per 100 grams

Speaking of saturated fats, acorns are 6% lower in saturated fats.

Acorns and chia seeds contain 3.1 grams and 3.3 grams of saturated fat per 100 grams, respectively.

Acorns vs Chia Seeds Vitamins Content

This section will discuss the vitamin content of acorns and chia seeds.

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 A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.

However, chia seeds have a higher amount of vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

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

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

AcornsChia Seeds
Vitamin A39 IU54 IU
Vitamin C01.6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.112 mg0.62 mg
Vitamin B2 (Riboflavin)0.118 mg0.17 mg
Vitamin B3 (Niacin)1.83 mg8.83 mg
Vitamin B5 (Pantothenic acid)0.715 mg0
Vitamin B6 (Pyroxidine)0.528 mg0
Vitamin B9 (Folate)87 µg49 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.5 mg
Vitamin K00

Acorns vs Chia Seeds 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 chia seeds comparison focuses on their mineral content.

Acorns are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc than chia seeds.

On the other hand, chia seeds have a higher amount of potassium.

Acorns and chia seeds contain the same amount of fluoride.

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

AcornsChia Seeds
Calcium41 mg631 mg
Copper0.621 mg0.924 mg
Iron0.79 mg7.72 mg
Magnesium62 mg335 mg
Manganese1.34 mg2.72 mg
Phosphorus79 mg860 mg
Potassium539 mg407 mg
Selenium055.2 µg
Sodium016 mg
Zinc0.51 mg4.58 mg

The Final Word

Acorns and chia seeds 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 chia seeds 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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