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Acorns vs Coconut Meat: How Do They Compare?

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

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

Acorns and coconut meat 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 coconut meat 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).

Coconut Meat

Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.

Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.

Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.

It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.

There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.

Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.

Coconut meat is available in various forms, including dried, frozen, and canned.

Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.

If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.

It is flavorful, versatile, and has various health benefits.

Coconut Meat are not an excellent source of any particular vitamin.

However, they contain Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.

Acorns vs Coconut Meat 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 coconut meat.

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

AcornsCoconut Meat
Energy387 kcal354 kcal
Carbs40.8 g15.2 g
Sugar6.23 g
Fiber9 g
Protein6.15 g3.33 g
Fat23.9 g33.5 g
Saturated Fat3.1 g29.7 g

Acorns vs Coconut Meat Calories

Nuts and seeds are generally high in calories; the same goes for acorns and coconut meat, 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 coconut meat vs acorns for weight loss, coconut meat are slightly lower in calories, with 99 calories per serving, compared to 108 calories per serving of acorns.

However, both acorns and coconut meat 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 Coconut Meat Protein

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

Acorns offer around 47% more protein than coconut meat.

Acorns have 6.2 grams of protein per 100 grams (or 1.7g per serving), while coconut meat have 3.3 grams of protein per 100 grams (or 0.9g per serving).

Acorns vs Coconut Meat 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 coconut meat.

The total amount of carbohydrates is around 63% higher in acorns than in coconut meat. They have 40.8 grams per 100 grams, compared to 15.2 grams in coconut meat.

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

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

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

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

With 2.5 grams of fiber per portion, coconut meat are a better source of fiber than acorns which offer 0 grams per portion.

Acorns vs Coconut Meat Fats

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

Total fat in acorns and coconut meat:

  • Acorns: 23.9 grams per 100 grams
  • Coconut Meat: 33.5 per 100 grams

Speaking of saturated fats, acorns are 90% lower in saturated fats.

Acorns and coconut meat contain 3.1 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Acorns vs Coconut Meat Vitamins Content

This section will discuss the vitamin content of acorns and coconut meat.

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 E, and vitamin K.

However, coconut meat have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

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

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

AcornsCoconut Meat
Vitamin A39 IU0
Vitamin C03.3 mg
Vitamin D00
Vitamin B1 (Thiamine)0.112 mg0.066 mg
Vitamin B2 (Riboflavin)0.118 mg0.02 mg
Vitamin B3 (Niacin)1.83 mg0.54 mg
Vitamin B5 (Pantothenic acid)0.715 mg0.3 mg
Vitamin B6 (Pyroxidine)0.528 mg0.054 mg
Vitamin B9 (Folate)87 µg26 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.24 mg
Vitamin K00.2 µg

Acorns vs Coconut Meat 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 coconut meat comparison focuses on their mineral content.

Acorns are a better source of iron, manganese, phosphorus, selenium, sodium, and zinc than coconut meat.

On the other hand, coconut meat have a higher amount of calcium, copper, magnesium, and potassium.

Acorns and coconut meat contain the same amount of fluoride.

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

AcornsCoconut Meat
Calcium41 mg14 mg
Copper0.621 mg0.435 mg
Iron0.79 mg2.43 mg
Magnesium62 mg32 mg
Manganese1.34 mg1.5 mg
Phosphorus79 mg113 mg
Potassium539 mg356 mg
Selenium010.1 µg
Sodium020 mg
Zinc0.51 mg1.1 mg

The Final Word

Acorns and coconut meat 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 coconut meat 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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