• Home
  • Guides
  • Acorns vs Hemp Seeds: How Are They Different?

Acorns vs Hemp Seeds: How Are They Different?

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

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

Acorns and hemp 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 hemp 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).

Hemp Seeds

Hemp seeds (Cannabis sativa) are small, nutty seeds that come from the hemp plant.

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

Hemp seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or roasted.

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.

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

They are a good source of protein, fiber, and healthy fats, including omega-3 and omega-6 fatty acids. They are also a good source of various vitamins and minerals, including iron, zinc, and vitamin E.

Hemp seeds are considered safe for most people to eat. However, it is important to note that they can cause allergic reactions in some individuals.

If you are allergic to other types of nuts or seeds, it is advisable to be cautious when introducing hemp seeds into your diet.

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

If you’re looking to add more protein and healthy fats to your diet, consider giving hemp seeds a try.

Hemp Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin) and some Vitamin E.

Acorns vs Hemp 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 hemp seeds.

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

AcornsHemp Seeds
Energy387 kcal553 kcal
Carbs40.8 g8.67 g
Sugar1.5 g
Fiber4 g
Protein6.15 g31.6 g
Fat23.9 g48.8 g
Saturated Fat3.1 g4.6 g

Acorns vs Hemp Seeds Calories

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

However, both acorns and hemp 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 Hemp Seeds Protein

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

Hemp Seeds offer around 81% more protein than acorns.

Hemp Seeds have 31.6 grams of protein per 100 grams (or 8.8g per serving), while acorns have 6.2 grams of protein per 100 grams (or 1.7g per serving).

Acorns vs Hemp 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 hemp seeds.

The total amount of carbohydrates is around 79% higher in acorns than in hemp seeds. They have 40.8 grams per 100 grams, compared to 8.7 grams in hemp seeds.

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

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

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

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

With 1.1 grams of fiber per portion, hemp seeds are a better source of fiber than acorns which offer 0 grams per portion.

Acorns vs Hemp Seeds Fats

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

Total fat in acorns and hemp seeds:

  • Acorns: 23.9 grams per 100 grams
  • Hemp Seeds: 48.8 per 100 grams

Speaking of saturated fats, acorns are 33% lower in saturated fats.

Acorns and hemp seeds contain 3.1 grams and 4.6 grams of saturated fat per 100 grams, respectively.

Acorns vs Hemp Seeds Vitamins Content

This section will discuss the vitamin content of acorns and hemp 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 B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, hemp seeds have a higher amount of vitamin A, and vitamin B5 (Pantothenic acid).

Acorns and hemp 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 hemp seeds contain side by side, so you can easily compare them.

AcornsHemp Seeds
Vitamin A39 IU11 IU
Vitamin C00.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.112 mg1.28 mg
Vitamin B2 (Riboflavin)0.118 mg0.285 mg
Vitamin B3 (Niacin)1.83 mg9.2 mg
Vitamin B5 (Pantothenic acid)0.715 mg0
Vitamin B6 (Pyroxidine)0.528 mg0.6 mg
Vitamin B9 (Folate)87 µg110 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.8 mg
Vitamin K00

Acorns vs Hemp 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 hemp seeds comparison focuses on their mineral content.

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

Acorns and hemp seeds contain the same amount of fluoride, and selenium.

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

AcornsHemp Seeds
Calcium41 mg70 mg
Copper0.621 mg1.6 mg
Iron0.79 mg7.95 mg
Magnesium62 mg700 mg
Manganese1.34 mg7.6 mg
Phosphorus79 mg1650 mg
Potassium539 mg1200 mg
Sodium05 mg
Zinc0.51 mg9.9 mg

The Final Word

Acorns and hemp 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 hemp 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.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.