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Acorns vs Pumpkin Seeds: Difference, Benefits, More

This article explains the key similarities and differences between acorns and pumpkin seeds, foods from the nuts and seeds group. Read on to learn more about the acorns vs pumpkin seeds comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on December 30, 2022.

Acorns and pumpkin 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 pumpkin 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).

Pumpkin Seeds

Pumpkin seeds (Cucurbita pepo) are edible seeds that come from pumpkins, which are a type of gourd native to North America.

These seeds have a slightly nutty and slightly sweet flavor, and are often eaten as a snack or used in a variety of dishes.

Pumpkin seeds 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 pumpkin seeds into your diet.

They can be eaten raw or roasted and are often used as a topping for salads and other dishes.

Pumpkin seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Pumpkin seeds are widely available and can be found at most grocery stores.

They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving pumpkin seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Pumpkin Seeds are an excellent source of Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin B6 (Pyroxidine), and Vitamin K.

Acorns vs Pumpkin 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 pumpkin seeds.

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

AcornsPumpkin Seeds
Energy387 kcal559 kcal
Carbs40.8 g10.7 g
Sugar1.4 g
Fiber6 g
Protein6.15 g30.2 g
Fat23.9 g49 g
Saturated Fat3.1 g8.66 g

Acorns vs Pumpkin Seeds Calories

Nuts and seeds are generally high in calories; the same goes for acorns and pumpkin 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 pumpkin seeds for weight loss, acorns are slightly lower in calories, with 108 calories per serving, compared to 157 calories per serving of pumpkin seeds.

However, both acorns and pumpkin 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 Pumpkin Seeds Protein

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

Pumpkin Seeds offer around 80% more protein than acorns.

Pumpkin Seeds have 30.2 grams of protein per 100 grams (or 8.5g per serving), while acorns have 6.2 grams of protein per 100 grams (or 1.7g per serving).

Acorns vs Pumpkin 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 pumpkin seeds.

The total amount of carbohydrates is around 74% higher in acorns than in pumpkin seeds. They have 40.8 grams per 100 grams, compared to 10.7 grams in pumpkin seeds.

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

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

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

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

With 1.7 grams of fiber per portion, pumpkin seeds are a better source of fiber than acorns which offer 0 grams per portion.

Acorns vs Pumpkin Seeds Fats

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

Total fat in acorns and pumpkin seeds:

  • Acorns: 23.9 grams per 100 grams
  • Pumpkin Seeds: 49 per 100 grams

Speaking of saturated fats, acorns are 64% lower in saturated fats.

Acorns and pumpkin seeds contain 3.1 grams and 8.7 grams of saturated fat per 100 grams, respectively.

Acorns vs Pumpkin Seeds Vitamins Content

This section will discuss the vitamin content of acorns and pumpkin 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, pumpkin seeds have a higher amount of vitamin A, vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

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

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

AcornsPumpkin Seeds
Vitamin A39 IU16 IU
Vitamin C01.9 mg
Vitamin D00
Vitamin B1 (Thiamine)0.112 mg0.273 mg
Vitamin B2 (Riboflavin)0.118 mg0.153 mg
Vitamin B3 (Niacin)1.83 mg4.99 mg
Vitamin B5 (Pantothenic acid)0.715 mg0.75 mg
Vitamin B6 (Pyroxidine)0.528 mg0.143 mg
Vitamin B9 (Folate)87 µg58 µg
Vitamin B12 (Cobalamin)00
Vitamin E02.18 mg
Vitamin K07.3 µg

Acorns vs Pumpkin 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 pumpkin 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 pumpkin seeds.

Acorns and pumpkin seeds contain the same amount of fluoride.

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

AcornsPumpkin Seeds
Calcium41 mg46 mg
Copper0.621 mg1.34 mg
Iron0.79 mg8.82 mg
Magnesium62 mg592 mg
Manganese1.34 mg4.54 mg
Phosphorus79 mg1230 mg
Potassium539 mg809 mg
Selenium09.4 µg
Sodium07 mg
Zinc0.51 mg7.81 mg

The Final Word

Acorns and pumpkin 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 pumpkin 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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