Hazelnut vs. Acorns — Health Impact and Nutrition Comparison
Summary
Hazelnuts have significantly higher vitamin, mineral, fat, protein, and fiber amounts. On the other hand, acorns are lower in calories and saturated fat.
Table of contents
Introduction
In this article, you can find a detailed guide about the differences between acorns and hazelnuts.
What's The Actual Difference?
Hazelnuts, known as filberts or cobnuts, are the fruit of the hazel and therefore include any nuts of the genus Corylus, especially the nuts of the species Corylus avellana. Acorn, also called the oak nut, belongs to the genus Quercus.
While hazelnuts are nutty, with slight notes of musty and earthy, the taste of acorns depends on the oak tree they come from. The acorns from most oaks are very high in bitter tannins and have a nutty taste. However, it is essential to note that raw acorns can be toxic to humans and cause an unpleasant bitter taste. It is better to eat them roasted.
Nutrition
We created the nutrition infographic to understand the difference better and explore the nutritional aspects of hazelnut and acorn. Have a look below.
Calories
Hazelnuts contain two times more calories than acorns. Acorns have about 387 calories per 100 g, while each hazelnut contains 628 calories per 100 g [3].
Vitamins
Hazelnuts are significantly higher in vitamins than macadamia nuts. Hazelnuts are richer in Vitamin C, Vitamin B1, and folate.
Acorns are more affluent in Vitamin A.
Both nuts lack Vitamin B12 or Vitamin D.
Vitamin Comparison
Minerals
Overall, hazelnuts are richer in minerals than acorns. The iron, zinc, and phosphorus levels are almost three times higher in hazelnuts. These nuts also contain more copper, calcium, and magnesium.
Mineral Comparison
Glycemic Index
The estimated glycemic index of hazelnuts is 15, whereas the glycemic index of acorns is unknown. Hazelnuts are considered low GI.
Carbs
Acorn contains 40.75g of carbs per 100g ( all are net carbs), whereas hazelnut has 16.7g of carbs per 100g.
Fiber
Hazelnut has 9.75g fiber and 7g net carbs.
Fats
Hazelnuts have three times more fat than acorns. They contain 60.75g of fat per 100g, while acorns have 23.86g. The central part of hazelnut fat is monounsaturated fat.
HEALTH BENEFITS
Cardiovascular Health
According to research, eating nuts may benefit your heart [1]. Hazelnuts are high in potassium, which is needed to keep your heart beating and your body's electricity flowing. Furthermore, hazelnuts have high antioxidant content, which may lower blood cholesterol levels [2].
Cancer
Hazelnuts are high in tocopherols, particularly Vitamin E, which are excellent sources of natural antioxidants in the diet. In this case, antioxidants can aid in the fight against cancer. Similarly, hazelnuts contain Vitamin B6, which can aid in the fight against cancer [3]. Some neolignans have been shown in studies to inhibit the growth of human cancer cells [4].
Acorn contains potent antioxidants, including catechins, resveratrol, quercetin, and gallic acid, that can help protect your cells from damage. These antioxidants have been linked to various health benefits, including a reduced risk of heart disease, diabetes, and cancer [5].
DOWNSIDES AND RISKS
Patients with tree pollen allergies are frequently allergic to hazelnuts. Itching, swelling, and burning in the mouth and throat are common symptoms after consuming hazelnuts or hazelnut-containing products [6].
Acorns contain tannins, which have a bitter taste. They are toxic in large quantities and can inhibit your body's ability to absorb nutrients. This means that tannin is an anti-nutrient. Too much tannin-rich food and drink consumption has been linked to cancer and liver damage [7].
Reference
- https://pubmed.ncbi.nlm.nih.gov/24398275/
- https://pubmed.ncbi.nlm.nih.gov/27897978
- https://pubmed.ncbi.nlm.nih.gov/22153059/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5343927/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049693/
- https://pubmed.ncbi.nlm.nih.gov/28574656/
- https://pubmed.ncbi.nlm.nih.gov/9759559/
Infographic
Macronutrient Comparison
Fat Type Comparison
Comparison summary table
|
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 7g | 40.75g |
|
| Protein | 14.95g | 6.15g |
|
| Fats | 60.75g | 23.86g |
|
| Carbs | 16.7g | 40.75g |
|
| Calories | 628kcal | 387kcal |
|
| Starch | 0.48g |
|
|
| Fructose | 0.07g |
|
|
| Sugar | 4.34g |
|
|
| Fiber | 9.7g |
|
|
| Calcium | 114mg | 41mg |
|
| Iron | 4.7mg | 0.79mg |
|
| Magnesium | 163mg | 62mg |
|
| Phosphorus | 290mg | 79mg |
|
| Potassium | 680mg | 539mg |
|
| Zinc | 2.45mg | 0.51mg |
|
| Copper | 1.725mg | 0.621mg |
|
| Manganese | 6.175mg | 1.337mg |
|
| Selenium | 2.4µg |
|
|
| Vitamin A | 20IU | 39IU |
|
| Vitamin A RAE | 1µg | 2µg |
|
| Vitamin E | 15.03mg |
|
|
| Vitamin C | 6.3mg | 0mg |
|
| Vitamin B1 | 0.643mg | 0.112mg |
|
| Vitamin B2 | 0.113mg | 0.118mg |
|
| Vitamin B3 | 1.8mg | 1.827mg |
|
| Vitamin B5 | 0.918mg | 0.715mg |
|
| Vitamin B6 | 0.563mg | 0.528mg |
|
| Folate | 113µg | 87µg |
|
| Vitamin K | 14.2µg |
|
|
| Tryptophan | 0.193mg | 0.074mg |
|
| Threonine | 0.497mg | 0.236mg |
|
| Isoleucine | 0.545mg | 0.285mg |
|
| Leucine | 1.063mg | 0.489mg |
|
| Lysine | 0.42mg | 0.384mg |
|
| Methionine | 0.221mg | 0.103mg |
|
| Phenylalanine | 0.663mg | 0.269mg |
|
| Valine | 0.701mg | 0.345mg |
|
| Histidine | 0.432mg | 0.17mg |
|
| Saturated Fat | 4.464g | 3.102g |
|
| Monounsaturated Fat | 45.652g | 15.109g |
|
| Polyunsaturated fat | 7.92g | 4.596g |
|
Which food is preferable for your diet?
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
- Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.