Walnut vs. Acorns — Health Impact and Nutrition Comparison
Summary
In summary, walnuts are higher in minerals, especially magnesium, phosphorus, and choline.
Acorns, on the other hand, are a good source of carbs. Moreover, acorns contain more potassium, vitamin B3, and fewer calories.
Walnuts, in comparison, provide more protein, dietary fiber, and fats, especially polyunsaturated fats.
Table of contents
Introduction
In this article, we will talk about two nuts: walnut and acorn. We will compare their nutritional values and effects on health.
Walnuts and acorns belong to different families.
Walnuts belong to the Juglandaceae family, genus Juglans.
Acorns, on the other hand, belong to the Fagaceae family, genus Quercus.
Varieties
The most common varieties of walnuts are Black walnut (Juglans nigra), Persian walnut (Juglans regia), and The butternut (Juglans cinerea).
The most common varieties of acorns are White Oak Acorn (Quercus alba), Northern Red Oak Acorn (Quercus rubra), English Oak Acorn (Quercus robur), and Black Oak Acorn (Quercus velutina).
Taste
Acorns are the oak tree's seeds. They have tough shells in the color of dark brown. Acorns are smooth and brown inside. Due to the high tannin content in acorns, acorns taste bitter.
Walnuts, in comparison to acorns, have a rich, sweet, and earthy flavor. The skin is slightly bitter.
Use
You can use acorns to make flour for bread and pancakes. Acorn flour can be part of a gluten-free diet(1). Also, you can make caffeine-free coffee.
Walnut, on the other hand, can be used as snacks, or you can add them to yogurt and salads. You can also make butter, milk, and flour from walnut.
Nutrition
In this part of the article, we will compare the nutritional values of walnuts and acorns.
Macronutrients and Calories
Overall, walnuts contain two times more protein and three times more fats than acorns. Acorns, on the other hand, provides three times more carbs and less in calories.
Macronutrient Comparison
Calories
Walnuts and acorns are very high in calories. One hundred grams of walnuts contain 654 calories. Acorns are lower in calories, and 100g provides 387 calories.
Protein
Walnuts are much higher in protein than acorns. They provide 15.23g of protein, whereas acorns provide 6.15g. Walnuts are especially rich in leucine.
Fats
Walnuts are much higher in fats compared to chestnuts. Walnuts contain 65.21g of fats, whereas acorns provide only 23.86g.
However, acorns are high in monounsaturated fats, whereas walnuts are high in polyunsaturated fats. Walnuts contain 47g of polyunsaturated fats, whereas acorns only 4.5g.
Moreover, acorns contain two times less saturated fats.
Fat Type Comparison
Carbohydrates
In comparison to walnuts, acorns are over three times higher in carbs.
Acorns contain 40.75g of carbohydrates. On the other hand, walnuts provide 13.71g of carbs, of which 7.01g are net carbs and 6.7g is dietary fiber.
Walnuts and acorns are cholesterol-free.
Vitamins
Walnuts are richer in vitamin C and vitamin E. In comparison, acorns are richer in vitamin B3.
Walnuts and acorns are absent in vitamin D and vitamin B12.
Vitamin Comparison
Minerals
With mineral content, walnuts are the winner. Walnuts contain two times more calcium, 2.5 times more magnesium, and manganese, six times more zinc, and four times more phosphorus. Walnuts also contain 39mg of choline, whereas acorns do not.
On the other hand, acorns are high in potassium. Acorns contain 539mg of potassium, whereas walnut 441mg.
Walnut and acorns are lower in sodium.
Mineral Comparison
Acidity
The potential renal acid load(PRAL) of walnut is 5.6(acidic). The PRAL value of acorns is -7.5(alkaline).
Weight Loss & Diets
Walnuts and acorns can be part of the DASH diet.
As walnuts contain less amount of carbohydrates, they are keto-friendly. In contrast to walnuts, acorns are not allowed in the keto diet.
Walnuts and acorns are considered paleo.
Walnuts and acorns are vegan.
Health Benefits
Nervous System
Walnuts include a variety of compounds that have antioxidant and anti-inflammatory properties. Walnuts lessen oxidative stress by enhancing antioxidant defense and lowering free radical levels, which prevents oxidative damage to lipids and proteins. Due to these effects, walnuts may also decrease the risk of brain disorders such as Parkinson’s disease, Alzheimer’s disease, and mild cognitive impairment(2). Furthermore, acorns also have neuroprotective and antioxidant activities(3)(8)․
Clinical studies on humans have also revealed a link between walnut consumption and improved memory and cognitive function in adults(2).
Acorns, on the other hand, have hepatoprotective and gastroprotective effects(3).
Moreover, due to their tannin content, acorns also have antibacterial effects. Tannins prevented the growth of several fungi, bacteria, and viruses(4).
Cardiovascular Health
Tree nut consumption two or more times per week is linked to reducing the risk of coronary artery disease (5).
According to the study, a walnut-enriched diet also may lower triglycerides, LDL (bad cholesterol), and total cholesterol levels. As for acorns, the animal study shows they may lower total cholesterol levels in the blood. However, more human studies are required for current information (6.7).
Research has shown that сonsuming walnuts do not lower blood pressure. No research has been done to support the potential of acorns to lower arterial blood pressure (8).
Diabetes
According to the research, the ethanol extract found in acorns may safeguard the function of pancreatic islets and improve serum insulin levels, lowering blood glucose(9).
According to another research, acorns have therapeutic benefits for diabetes complications(10).
According to the study, higher walnut intake may decrease the risk of type 2 diabetes(11).
Cancer
Because of their antiproliferative and antiangiogenic properties, walnuts decreased the growth of prostate, colon, and kidney malignancies(12).
The use of foods high in tannins, such as acorns, has been linked to the incidence of several malignancies, including esophageal cancer(4).
Downsides and Risks
Allergy
Nuts are one of the foods that trigger acute allergic reactions. Nut allergies can cause serious and occasionally fatal responses. Usually, tree nuts cause cross-reactivity, so if you are allergic to one variety, you should avoid all nuts. Overall, walnuts more commonly cause allergic reactions, whereas acorns are less associated with allergies(13).
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049693/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071526/
- https://www.hindawi.com/journals/ecam/2020/1920683/
- https://pubmed.ncbi.nlm.nih.gov/9759559/
- https://pubmed.ncbi.nlm.nih.gov/29145952/
- https://pubmed.ncbi.nlm.nih.gov/31773150/
- https://www.researchgate.net/publication/228350078_Influence_of_Acorn_Intake_on_Blood_Lipid_Profile_and_Longisimus_Muscle_Characteristics_of_Black_Slavonian_Pig
- https://pubmed.ncbi.nlm.nih.gov/32510725/
- https://pubmed.ncbi.nlm.nih.gov/33027641/
- https://pubmed.ncbi.nlm.nih.gov/26505295/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738245/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3952627/
- https://pubmed.ncbi.nlm.nih.gov/12915766/
Infographic
Comparison summary table
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.01g | 40.75g |
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| Protein | 15.23g | 6.15g |
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| Fats | 65.21g | 23.86g |
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| Carbs | 13.71g | 40.75g |
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| Calories | 654kcal | 387kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 2.61g |
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| Fiber | 6.7g |
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| Calcium | 98mg | 41mg |
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| Iron | 2.91mg | 0.79mg |
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| Magnesium | 158mg | 62mg |
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| Phosphorus | 346mg | 79mg |
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| Potassium | 441mg | 539mg |
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| Sodium | 2mg | 0mg |
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| Zinc | 3.09mg | 0.51mg |
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| Copper | 1.586mg | 0.621mg |
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| Manganese | 3.414mg | 1.337mg |
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| Selenium | 4.9µg |
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| Vitamin A | 20IU | 39IU |
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| Vitamin A RAE | 1µg | 2µg |
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| Vitamin E | 0.7mg |
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| Vitamin C | 1.3mg | 0mg |
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| Vitamin B1 | 0.341mg | 0.112mg |
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| Vitamin B2 | 0.15mg | 0.118mg |
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| Vitamin B3 | 1.125mg | 1.827mg |
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| Vitamin B5 | 0.57mg | 0.715mg |
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| Vitamin B6 | 0.537mg | 0.528mg |
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| Folate | 98µg | 87µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.17mg | 0.074mg |
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| Threonine | 0.596mg | 0.236mg |
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| Isoleucine | 0.625mg | 0.285mg |
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| Leucine | 1.17mg | 0.489mg |
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| Lysine | 0.424mg | 0.384mg |
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| Methionine | 0.236mg | 0.103mg |
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| Phenylalanine | 0.711mg | 0.269mg |
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| Valine | 0.753mg | 0.345mg |
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| Histidine | 0.391mg | 0.17mg |
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| Saturated Fat | 6.126g | 3.102g |
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| Monounsaturated Fat | 8.933g | 15.109g |
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| Polyunsaturated fat | 47.174g | 4.596g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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.
- Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.