Acorns vs Pili Nuts: Which Is Healthier?
Acorns and pili nuts 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 pili nuts 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).
Pili nuts (Canarium ovatum) are a type of nut that is native to the tropical rainforests of Southeast Asia and is now grown in other parts of the world.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Pili nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate pili nuts into your diet. They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.
Pili nuts are not as widely available as other types of nuts and may be harder to find at grocery stores.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pili nuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Pili Nuts are an excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
Acorns vs Pili Nuts 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 pili nuts.
This comparison will start by comparing the caloric value of acorns and pili nuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Acorns vs Pili Nuts Calories
Nuts and seeds are generally high in calories; the same goes for acorns and pili nuts, 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 pili nuts for weight loss, acorns are slightly lower in calories, with 108 calories per serving, compared to 201 calories per serving of pili nuts.
However, both acorns and pili nuts 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 Pili Nuts Protein
Nuts and seeds, including acorns and pili nuts, are an important source of plant-based protein.
Pili Nuts offer around 43% more protein than acorns.
Pili Nuts have 10.8 grams of protein per 100 grams (or 3g per serving), while acorns have 6.2 grams of protein per 100 grams (or 1.7g per serving).
Acorns vs Pili Nuts 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 pili nuts.
The total amount of carbohydrates is around 90% higher in acorns than in pili nuts. They have 40.8 grams per 100 grams, compared to 4 grams in pili nuts.
One handful of acorns and pili nuts (28 grams) contains 0 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in acorns and pili nuts.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
Acorns and pili nuts contain the same amount of fiber, 0 grams per portion.
Acorns vs Pili Nuts Fats
Like the other nuts and seeds, fats in acorns and pili nuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in acorns and pili nuts:
- Acorns: 23.9 grams per 100 grams
- Pili Nuts: 79.6 per 100 grams
Speaking of saturated fats, acorns are 90% lower in saturated fats.
Acorns and pili nuts contain 3.1 grams and 31.2 grams of saturated fat per 100 grams, respectively.
Acorns vs Pili Nuts Vitamins Content
This section will discuss the vitamin content of acorns and pili nuts.
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, and vitamin B1 (Thiamine).
However, pili nuts have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Acorns and pili nuts contain the same amount of vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.
The following table shows the exact amount of vitamins acorns and pili nuts contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Acorns vs Pili Nuts 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 pili nuts comparison focuses on their mineral content.
Acorns are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, sodium, and zinc than pili nuts.
On the other hand, pili nuts have a higher amount of potassium.
Acorns and pili nuts contain the same amount of fluoride, and selenium.
Check out the table below to learn how acorns and pili nuts compare when it comes to mineral contents.
The Final Word
Acorns and pili nuts 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 pili nuts 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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