Acorns vs. Walnut — Health Impact and Nutrition Comparison

by Sveta Badalyan | Last updated on January 24, 2024

Medically reviewed by Igor Bussel

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.

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

Macronutrient breakdown side-by-side comparison

Acorns

Protein: 6.15 g

Fats: 23.86 g

Carbs: 40.75 g

Water: 27.9 g

Other: 1.34 g

Walnut

Protein: 15.23 g

Fats: 65.21 g

Carbs: 13.71 g

Water: 4.07 g

Other: 1.78 g

Contains more CarbsCarbs	+197.2%
Contains more WaterWater	+585.5%

Contains more ProteinProtein	+147.6%
Contains more FatsFats	+173.3%
Contains more OtherOther	+32.8%

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

Fat type breakdown side-by-side comparison

Acorns

Saturated Fat: Sat. Fat 3.102 g

Monounsaturated Fat: Mono. Fat 15.109 g

Polyunsaturated fat: Poly. Fat 4.596 g

Walnut

Saturated Fat: Sat. Fat 6.126 g

Monounsaturated Fat: Mono. Fat 8.933 g

Polyunsaturated fat: Poly. Fat 47.174 g

Contains less Sat. FatSaturated Fat	-49.4%
Contains more Mono. FatMonounsaturated Fat	+69.1%

Contains more Poly. FatPolyunsaturated fat

+926.4%

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.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Acorns

Walnut

Starch: 0.06 g

Sucrose: 2.43 g

Glucose: 0.08 g

Fructose: 0.09 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

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

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

Walnut

Contains more Vitamin AVitamin A	+95%
Contains more Vitamin B3Vitamin B3	+62.4%
Contains more Vitamin B5Vitamin B5	+25.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+204.5%
Contains more Vitamin B2Vitamin B2	+27.1%
Contains more FolateFolate	+12.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.537mg

~equal in Vitamin B12 ~0µg

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

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.

Acorns

Walnut

Contains more PotassiumPotassium	+22.2%
Contains less SodiumSodium	-100%

Contains more MagnesiumMagnesium	+154.8%
Contains more CalciumCalcium	+139%
Contains more IronIron	+268.4%
Contains more CopperCopper	+155.4%
Contains more ZincZinc	+505.9%
Contains more PhosphorusPhosphorus	+338%
Contains more ManganeseManganese	+155.3%

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

Section reviewed by cardiologist Astghik Grigoryan

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

Author name: Sveta Badalyan

Education: General Medicine at YSMU

Last updated: January 24, 2024

Medically reviewed by Igor Bussel

Infographic

Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Rich in minerals
Rich in vitamins
Lower in Sugar
Lower in Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Lower in Cholesterol	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	387kcal	654kcal
Protein	6.15g	15.23g
Fats	23.86g	65.21g
Vitamin C	0mg	1.3mg
Net carbs	40.75g	7.01g
Carbs	40.75g	13.71g
Magnesium	62mg	158mg
Calcium	41mg	98mg
Potassium	539mg	441mg
Iron	0.79mg	2.91mg
Sugar		2.61g
Fiber		6.7g
Copper	0.621mg	1.586mg
Zinc	0.51mg	3.09mg
Starch		0.06g
Phosphorus	79mg	346mg
Sodium	0mg	2mg
Vitamin A	39IU	20IU
Vitamin A	2µg	1µg
Vitamin E		0.7mg
Manganese	1.337mg	3.414mg
Selenium		4.9µg
Vitamin B1	0.112mg	0.341mg
Vitamin B2	0.118mg	0.15mg
Vitamin B3	1.827mg	1.125mg
Vitamin B5	0.715mg	0.57mg
Vitamin B6	0.528mg	0.537mg
Vitamin K		2.7µg
Folate	87µg	98µg
Choline		39.2mg
Saturated Fat	3.102g	6.126g
Monounsaturated Fat	15.109g	8.933g
Polyunsaturated fat	4.596g	47.174g
Tryptophan	0.074mg	0.17mg
Threonine	0.236mg	0.596mg
Isoleucine	0.285mg	0.625mg
Leucine	0.489mg	1.17mg
Lysine	0.384mg	0.424mg
Methionine	0.103mg	0.236mg
Phenylalanine	0.269mg	0.711mg
Valine	0.345mg	0.753mg
Histidine	0.17mg	0.391mg
Fructose		0.09g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low Glycemic Index diet

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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%

32%

Minerals Daily Need Coverage Score

56%

152%

Comparison summary

Which food is richer in minerals?

Walnut is relatively richer in minerals

Which food is richer in vitamins?

Walnut is relatively richer in vitamins

Which food is lower in Sugar?

Acorns is lower in Sugar (difference - 2.61g)

Which food contains less Sodium?

Acorns contains less Sodium (difference - 2mg)

Which food is lower in Saturated Fat?

Acorns is lower in Saturated Fat (difference - 3.024g)

Which food is lower in glycemic index?

Acorns is lower in glycemic index (difference - 0)

Which food is cheaper?

Acorns is cheaper (difference - $5)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)