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Acorns vs Walnuts: Difference & Similarities

This article explains the key similarities and differences between acorns and walnuts, foods from the nuts and seeds group. Read on to learn more about the acorns vs walnuts comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on December 30, 2022.

Acorns and walnuts 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 walnuts 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).


Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

These nuts have a slightly sweet and bitter flavor and are often used in sweet and savory dishes.

Walnuts 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 walnuts 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.

Walnuts are also available in various forms, including whole, chopped, and ground into flour.

Walnuts 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 nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.

Walnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), and Vitamin E.

Acorns vs Walnuts 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 walnuts.

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

Energy387 kcal654 kcal
Carbs40.8 g13.7 g
Sugar2.61 g
Fiber6.7 g
Protein6.15 g15.2 g
Fat23.9 g65.2 g
Saturated Fat3.1 g6.13 g

Acorns vs Walnuts Calories

Nuts and seeds are generally high in calories; the same goes for acorns and walnuts, 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 walnuts for weight loss, acorns are slightly lower in calories, with 108 calories per serving, compared to 183 calories per serving of walnuts.

However, both acorns and walnuts 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 Walnuts Protein

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

Walnuts offer around 60% more protein than acorns.

Walnuts have 15.2 grams of protein per 100 grams (or 4.3g per serving), while acorns have 6.2 grams of protein per 100 grams (or 1.7g per serving).

Acorns vs Walnuts 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 walnuts.

The total amount of carbohydrates is around 66% higher in acorns than in walnuts. They have 40.8 grams per 100 grams, compared to 13.7 grams in walnuts.

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

One handful of acorns (28 grams) contains 0 grams of sugar, while the same amount of walnuts contains 0.7 grams.

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

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

With 1.9 grams of fiber per portion, walnuts are a better source of fiber than acorns which offer 0 grams per portion.

Acorns vs Walnuts Fats

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

Total fat in acorns and walnuts:

  • Acorns: 23.9 grams per 100 grams
  • Walnuts: 65.2 per 100 grams

Speaking of saturated fats, acorns are 49% lower in saturated fats.

Acorns and walnuts contain 3.1 grams and 6.1 grams of saturated fat per 100 grams, respectively.

Acorns vs Walnuts Vitamins Content

This section will discuss the vitamin content of acorns and walnuts.

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 B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, walnuts have a higher amount of vitamin A, vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

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

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

Vitamin A39 IU20 IU
Vitamin C01.3 mg
Vitamin D00
Vitamin B1 (Thiamine)0.112 mg0.341 mg
Vitamin B2 (Riboflavin)0.118 mg0.15 mg
Vitamin B3 (Niacin)1.83 mg1.12 mg
Vitamin B5 (Pantothenic acid)0.715 mg0.57 mg
Vitamin B6 (Pyroxidine)0.528 mg0.537 mg
Vitamin B9 (Folate)87 µg98 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.7 mg
Vitamin K02.7 µg

Acorns vs Walnuts 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 walnuts comparison focuses on their mineral content.

Acorns are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc than walnuts.

On the other hand, walnuts have a higher amount of potassium.

Acorns and walnuts contain the same amount of fluoride.

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

Calcium41 mg98 mg
Copper0.621 mg1.59 mg
Iron0.79 mg2.91 mg
Magnesium62 mg158 mg
Manganese1.34 mg3.41 mg
Phosphorus79 mg346 mg
Potassium539 mg441 mg
Selenium04.9 µg
Sodium02 mg
Zinc0.51 mg3.09 mg

The Final Word

Acorns and walnuts 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 walnuts 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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