Acorns vs Flax Seeds: Which Is Better?

This article explains the key similarities and differences between acorns and flax seeds, foods from the nuts and seeds group. Read on to learn more about the acorns vs flax seeds comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on December 30, 2022.

Acorns and flax 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 flax 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).

Flax Seeds

Flax seeds (Linum usitatissimum) are small, golden, or brown seeds that have a nutty and slightly earthy flavor.

These seeds have been used for centuries as food and for their medicinal properties and are now gaining popularity as a health food.

Flax seeds are a good source of fiber, protein, and omega-3 fatty acids, making them a valuable addition to a plant-based diet.

They are also high in lignans, which are plant compounds that have been shown to have antioxidant and estrogen-like effects.

There are many ways to incorporate flax seeds into your diet. They can be eaten raw or ground into a meal and can be added to various dishes, including smoothies, baked goods, and even savory dishes.

Flax seeds are also available in oil form, which can be used as a healthy alternative to vegetable oil in cooking.

It is important to note that flax seeds should be ground before consumption, as the whole seeds may pass through the digestive system undigested.

They should also be stored in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

If you want to add more fiber, protein, and healthy fats to your diet, consider giving flax seeds a try. They are versatile, nutritious, and may have various health benefits.

Flax Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

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

Acorns vs Flax 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 flax seeds.

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

AcornsFlax Seeds
Energy387 kcal534 kcal
Carbs40.8 g28.9 g
Sugar1.55 g
Fiber27.3 g
Protein6.15 g18.3 g
Fat23.9 g42.2 g
Saturated Fat3.1 g3.66 g

Acorns vs Flax Seeds Calories

Nuts and seeds are generally high in calories; the same goes for acorns and flax 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 flax seeds for weight loss, acorns are slightly lower in calories, with 108 calories per serving, compared to 150 calories per serving of flax seeds.

However, both acorns and flax 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 Flax Seeds Protein

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

Flax Seeds offer around 67% more protein than acorns.

Flax Seeds have 18.3 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 Flax 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 flax seeds.

The total amount of carbohydrates is around 29% higher in acorns than in flax seeds. They have 40.8 grams per 100 grams, compared to 28.9 grams in flax seeds.

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

One handful of acorns (28 grams) contains 0 grams of sugar, while the same amount of flax seeds contains 0.4 grams.

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

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

With 7.6 grams of fiber per portion, flax seeds are a better source of fiber than acorns which offer 0 grams per portion.

Acorns vs Flax Seeds Fats

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

Total fat in acorns and flax seeds:

  • Acorns: 23.9 grams per 100 grams
  • Flax Seeds: 42.2 per 100 grams

Speaking of saturated fats, acorns are 16% lower in saturated fats.

Acorns and flax seeds contain 3.1 grams and 3.7 grams of saturated fat per 100 grams, respectively.

Acorns vs Flax Seeds Vitamins Content

This section will discuss the vitamin content of acorns and flax 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 C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

However, flax seeds have a higher amount of vitamin A, and vitamin B6 (Pyroxidine).

Acorns and flax seeds contain the same amount of vitamin D, vitamin B9 (Folate), and vitamin B12 (Cobalamin).

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

AcornsFlax Seeds
Vitamin A39 IU0
Vitamin C00.6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.112 mg1.64 mg
Vitamin B2 (Riboflavin)0.118 mg0.161 mg
Vitamin B3 (Niacin)1.83 mg3.08 mg
Vitamin B5 (Pantothenic acid)0.715 mg0.985 mg
Vitamin B6 (Pyroxidine)0.528 mg0.473 mg
Vitamin B9 (Folate)87 µg87 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.31 mg
Vitamin K04.3 µg

Acorns vs Flax 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 flax seeds comparison focuses on their mineral content.

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

Acorns and flax seeds contain the same amount of fluoride.

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

AcornsFlax Seeds
Calcium41 mg255 mg
Copper0.621 mg1.22 mg
Iron0.79 mg5.73 mg
Magnesium62 mg392 mg
Manganese1.34 mg2.48 mg
Phosphorus79 mg642 mg
Potassium539 mg813 mg
Selenium025.4 µg
Sodium030 mg
Zinc0.51 mg4.34 mg

The Final Word

Acorns and flax 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 flax 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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