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Acorns vs. Hazelnut — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on October 23, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Acorns
vs
Hazelnut

Summary

Hazelnuts have significantly higher vitamin, mineral, fat, protein, and fiber amounts. On the other hand, acorns are lower in calories and saturated fat.

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

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Acorns
3
:
Contains more Vitamin A +95%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +474.1%
Contains more Vitamin B5 +28.4%
Contains more Folate +29.9%
Equal in Vitamin B2 - 0.113
Equal in Vitamin B3 - 1.8
Equal in Vitamin B6 - 0.563
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 28% 28% 35% 43% 122% 66% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Contains more Vitamin A +95%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +474.1%
Contains more Vitamin B5 +28.4%
Contains more Folate +29.9%
Equal in Vitamin B2 - 0.113
Equal in Vitamin B3 - 1.8
Equal in Vitamin B6 - 0.563

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

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +178%
Contains more Iron +494.9%
Contains more Magnesium +162.9%
Contains more Phosphorus +267.1%
Contains more Potassium +26.2%
Contains more Zinc +380.4%
Contains more Copper +177.8%
Contains more Manganese +361.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 45% 34% 48% 0% 14% 207% 175% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Calcium +178%
Contains more Iron +494.9%
Contains more Magnesium +162.9%
Contains more Phosphorus +267.1%
Contains more Potassium +26.2%
Contains more Zinc +380.4%
Contains more Copper +177.8%
Contains more Manganese +361.9%

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].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: October 23, 2022
Medically reviewed by Igor Bussel

Infographic

Acorns vs Hazelnut infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +144%
Contains more Water +425.4%
Contains more Protein +143.1%
Contains more Fats +154.6%
Contains more Other +70.9%
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Carbs +144%
Contains more Water +425.4%
Contains more Protein +143.1%
Contains more Fats +154.6%
Contains more Other +70.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.5%
Contains more Monounsaturated Fat +202.2%
Contains more Polyunsaturated fat +72.3%
14% 66% 20%
Saturated Fat: 3.102 g
Monounsaturated Fat: 15.109 g
Polyunsaturated fat: 4.596 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -30.5%
Contains more Monounsaturated Fat +202.2%
Contains more Polyunsaturated fat +72.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Acorns Hazelnut
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Acorns Hazelnut Opinion
Net carbs 40.75g 7g Acorns
Protein 6.15g 14.95g Hazelnut
Fats 23.86g 60.75g Hazelnut
Carbs 40.75g 16.7g Acorns
Calories 387kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Acorns
Fiber 9.7g Hazelnut
Calcium 41mg 114mg Hazelnut
Iron 0.79mg 4.7mg Hazelnut
Magnesium 62mg 163mg Hazelnut
Phosphorus 79mg 290mg Hazelnut
Potassium 539mg 680mg Hazelnut
Zinc 0.51mg 2.45mg Hazelnut
Copper 0.621mg 1.725mg Hazelnut
Manganese 1.337mg 6.175mg Hazelnut
Selenium 2.4µg Hazelnut
Vitamin A 39IU 20IU Acorns
Vitamin A RAE 2µg 1µg Acorns
Vitamin E 15.03mg Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Vitamin B1 0.112mg 0.643mg Hazelnut
Vitamin B2 0.118mg 0.113mg Acorns
Vitamin B3 1.827mg 1.8mg Acorns
Vitamin B5 0.715mg 0.918mg Hazelnut
Vitamin B6 0.528mg 0.563mg Hazelnut
Folate 87µg 113µg Hazelnut
Choline 45.6mg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.074mg 0.193mg Hazelnut
Threonine 0.236mg 0.497mg Hazelnut
Isoleucine 0.285mg 0.545mg Hazelnut
Leucine 0.489mg 1.063mg Hazelnut
Lysine 0.384mg 0.42mg Hazelnut
Methionine 0.103mg 0.221mg Hazelnut
Phenylalanine 0.269mg 0.663mg Hazelnut
Valine 0.345mg 0.701mg Hazelnut
Histidine 0.17mg 0.432mg Hazelnut
Saturated Fat 3.102g 4.464g Acorns
Monounsaturated Fat 15.109g 45.652g Hazelnut
Polyunsaturated fat 4.596g 7.92g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acorns Hazelnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Acorns
67%
Hazelnut
Minerals Daily Need Coverage Score
56%
Acorns
197%
Hazelnut

Comparison summary

Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 1.362g)
Which food is lower in glycemic index?
Acorns
Acorns is lower in glycemic index (difference - 15)
Which food is cheaper?
Acorns
Acorns is cheaper (difference - $3.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.

  1. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/nutrients
  2. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.