Acorns vs Safflower Seeds: How Do They Compare?

Acorns and safflower 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 safflower 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

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).

Safflower Seeds

Safflower seeds (Carthamus tinctorius) are the seeds of the safflower plant, which is native to the Mediterranean region.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.

Safflower 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 safflower seeds into your diet.

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

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

Safflower 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 safflower seeds a try.

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

Safflower Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B3 (Niacin).

Acorns vs Safflower 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 safflower seeds.

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

Acorns vs Safflower Seeds Calories

Nuts and seeds are generally high in calories; the same goes for acorns and safflower 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 safflower seeds for weight loss, acorns are slightly lower in calories, with 108 calories per serving, compared to 145 calories per serving of safflower seeds.

However, both acorns and safflower 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 Safflower Seeds Protein

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

Safflower Seeds offer around 62% more protein than acorns.

Safflower Seeds have 16.2 grams of protein per 100 grams (or 4.5g per serving), while acorns have 6.2 grams of protein per 100 grams (or 1.7g per serving).

Acorns vs Safflower 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 safflower seeds.

The total amount of carbohydrates is around 16% higher in acorns than in safflower seeds. They have 40.8 grams per 100 grams, compared to 34.3 grams in safflower seeds.

One handful of acorns and safflower seeds (28 grams) contains 0 grams of sugar, the same amount.

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

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

Acorns and safflower seeds contain the same amount of fiber, 0 grams per portion.

Acorns vs Safflower Seeds Fats

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

Total fat in acorns and safflower seeds:

• Acorns: 23.9 grams per 100 grams
• Safflower Seeds: 38.4 per 100 grams

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

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

Acorns vs Safflower Seeds Vitamins Content

This section will discuss the vitamin content of acorns and safflower 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 A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Acorns and safflower seeds contain the same amount of vitamin C, vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.

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

Acorns vs Safflower 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 safflower seeds comparison focuses on their mineral content.

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

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

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

The Final Word

Acorns and safflower 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 safflower 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.