Acorns vs Lentils: Difference, Benefits, More

Although acorns and lentils belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While acorns belong to the nuts and seeds group, lentils belong to legumes food group.
That’s why we decided to create an in-depth article that compares acorns and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how acorns and lentils compare specifically.
Acorns
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 is an excellent source of Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).
Lentils
Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.
They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.
One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.
Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.
They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.
They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.
Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.
Acorns vs Lentils 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 lentils.
This comparison will start by comparing the caloric value of acorns and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Acorns | Lentils | |
---|---|---|
Energy | 387 kcal | 352 kcal |
Carbs | 40.8 g | 63.4 g |
Sugar | 2.03 g | |
Fiber | 10.7 g | |
Protein | 6.15 g | 24.6 g |
Fat | 23.9 g | 1.06 g |
Saturated Fat | 3.1 g | 0.154 g |
Acorns vs Lentils Calories
Comparing lentils vs acorns for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 387 calories per 100 grams of acorns.
However, both acorns and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Acorns vs Lentils Protein
Legumes and most legume products, including acorns and lentils, are important sources of plant-based protein.
Lentils offer around 75% more protein than acorns.
Lentils have 24.6 grams of protein per 100 grams, while acorns has 6.2 grams of protein per 100 grams.
Acorns vs Lentils 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 lentils.
The total amount of carbohydrates is around 36% higher in lentils than in acorns. They have 63.4 grams per 100 grams, compared to 40.8 grams in acorns.
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There’s less sugar in acorns than in lentils, 100% precisely.
One handful of acorns (28 grams) contains 0 grams of sugar, while the same amount of lentils contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in acorns and lentils.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3 grams of fiber per portion, lentils are a better source of fiber than acorns which offer 0 grams per portion.
Acorns vs Lentils Fats
Fats in acorns and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in acorns and lentils:
- Acorns: 23.9 grams per 100 grams
- Lentils: 1.1 per 100 grams
Speaking of saturated fats, lentils are 94% lower in saturated fats.
Lentils and acorns contain 0.2 grams and 3.1 grams of saturated fat per 100 grams, respectively.
Acorns vs Lentils Vitamins Content
This section will discuss the vitamin content of acorns and lentils.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Acorns has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Acorns and lentils contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins acorns and lentils contain side by side, so you can easily compare them.
Acorns | Lentils | |
---|---|---|
Vitamin A | 39 IU | 39 IU |
Vitamin C | 0 | 4.5 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.112 mg | 0.873 mg |
Vitamin B2 (Riboflavin) | 0.118 mg | 0.211 mg |
Vitamin B3 (Niacin) | 1.83 mg | 2.6 mg |
Vitamin B5 (Pantothenic acid) | 0.715 mg | 2.14 mg |
Vitamin B6 (Pyroxidine) | 0.528 mg | 0.54 mg |
Vitamin B9 (Folate) | 87 µg | 479 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0 | 0.49 mg |
Vitamin K | 0 | 5 µg |
Acorns vs Lentils 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 lentils comparison focuses on their mineral content.
Acorns is a better source of copper, iron, manganese, phosphorus, potassium, selenium, sodium, and zinc than lentils.
On the other hand, lentils are a higher amount of calcium, and magnesium.
Acorns and lentils contain the same amount of fluoride.
Check out the table below to learn how acorns and lentils compare when it comes to mineral content.
Acorns | Lentils | |
---|---|---|
Calcium | 41 mg | 35 mg |
Copper | 0.621 mg | 0.754 mg |
Fluoride | 0 | 0 |
Iron | 0.79 mg | 6.51 mg |
Magnesium | 62 mg | 47 mg |
Manganese | 1.34 mg | 1.39 mg |
Phosphorus | 79 mg | 281 mg |
Potassium | 539 mg | 677 mg |
Selenium | 0 | 0.1 µg |
Sodium | 0 | 6 mg |
Zinc | 0.51 mg | 3.27 mg |
The Final Word
Acorns and lentils are highly nutritious and a great addition to a plant-based diet.
Both acorns and lentils are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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.
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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