Chestnut vs. Acorns — Health Impact and Nutrition Comparison

Calories

Acorns contain nearly 2.7 times more calories compared to chestnuts. Acorns contain 387 calories per 100g, whereas chestnut contains 131 calories per 100g.

Carbs

Acorns contain a higher amount of carbs compared to chestnuts. Acorn contains nearly 40g of carbs, whereas chestnut contains 27g.

Proteins

Considerably, acorns are richer in proteins compared to chestnuts. Acorns contain 6g of protein compared to 2g in chestnuts.

Fats

Acorns are much higher in fats compared to chestnuts. Chestnut contains low amounts of fats, considerably negligible. However, acorns are high in fats, mostly in unsaturated forms.

Minerals

Chestnut is richer in potassium, phosphorus, and iron. In comparison, acorns are richer in manganese, magnesium, and copper.

They are packed with minerals; in the diagram below, we can visualize their difference.

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.

Chestnut

4

Acorns

5

Contains more CalciumCalcium	+12.2%
Contains more PotassiumPotassium	+32.7%
Contains more IronIron	+119%
Contains more PhosphorusPhosphorus	+25.3%

Contains more MagnesiumMagnesium	+14.8%
Contains more CopperCopper	+31.6%
Contains more ZincZinc	+104%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+56.6%

~equal in Selenium ~µg

Vitamins

Acorns are richer in vitamins B2, B3, B5, B6, and folate. In comparison, chestnuts are richer in vitamins B1 and C.

Both their vitamin profiles are rich, and we can see their comparative distribution in the diagrams below.

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.

Chestnut

2

Acorns

6

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+32.1%

Contains more Vitamin AVitamin A	+129.4%
Contains more Vitamin B2Vitamin B2	+13.5%
Contains more Vitamin B3Vitamin B3	+149.9%
Contains more Vitamin B5Vitamin B5	+126.3%
Contains more Vitamin B6Vitamin B6	+126.6%
Contains more FolateFolate	+128.9%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

Antioxidative properties

Chestnuts are packed with gallic and ellagic acids, which have antioxidative, anti-inflammatory, and antineoplastic activities. In addition, ellagic acid has neuroprotective properties. (1) (2)
Although chestnuts are packed with vitamin C, however, during the boiling or roasting process, vitamin C properties are lost because ascorbic acid is heat labile. (3)

Metabolic and cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Because the potassium in chestnuts and acorns may decrease arterial blood pressure, eating these foods may reduce the risk of developing arterial hypertension (4).

Chestnuts and acorns have beneficial effects on lipid control. According to this rat study, rats fed chestnut pericarp had significantly lower plasma total cholesterol in comparison to the control group (5). Consuming chestnuts in moderation on a regular basis can help to lower bad cholesterol while increasing good cholesterol, which is important for people with coronary heart disease (6).

Chestnuts are high in vitamin B12, vitamin B6, and folates, all of which may aid in the prevention of various types of heart disease, such as heart attack and stroke (7).

Tannins and iron absorption

Acorns contain higher amounts of tannins compared to chestnuts. However, acorns and chestnuts contain tannins in uncooked forms. Castalgins form chelates with bioavailable iron that we consume and reduce their bioavailability. Thus it is essential not to eat acorns or chestnuts raw. (8)

Digestion

Section reviewed by gastroenterologist Arpi Gasparyan

Acorn extracts have been shown to have beneficial effects on indigestion. One study concluded that after a few months of taking acorn extract, patients experienced improved digestion with reduced epigastric pain and fewer pain episodes. (9)

Allergy

Chestnuts and acorns are tree nuts that can have cross-reactivity in allergic reactions. It is essential to be cautious if you have tree nut allergies. (10)