Mollusks vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Mollusks 163
Nuts 659
Protein (g)
Mollusks 18.9
Nuts 14.3
Carbs (g)
Mollusks 9.90
Nuts 11.7
Fat (g)
Mollusks 4.60
Nuts 67.1
Fiber (g)
Mollusks 0
Nuts 7.50
Quick answers
Which has more protein?
Mollusks, oyster, Pacific, cooked, moist heat — 18.9g vs 14.3g per 100g.
Which has fewer calories?
Mollusks, oyster, Pacific, cooked, moist heat — 163 vs 659 kcal per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Mollusks | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 163 kcal | 659 kcal | -75% |
| Macronutrients | |||
| Water | 64.1 g | 3.42 g | +1775% |
| Protein | 18.9 g | 14.3 g | +32% |
| Total lipid (fat) | 4.60 g | 67.1 g | -93% |
| Carbohydrate, by difference | 9.90 g | 11.7 g | -16% |
| Fiber, total dietary | 0 g | 7.50 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.02 g | 16.1 g | -94% |
| Fatty acids, total monounsaturated | 0.776 g | 23.9 g | -97% |
| Cholesterol | 100 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 12.8 mg | 0.700 mg | +1729% |
| Thiamin (Vitamin B1) | 0.127 mg | 0.617 mg | -79% |
| Riboflavin (Vitamin B2) | 0.443 mg | 0.035 mg | +1166% |
| Niacin (Vitamin B3) | 3.62 mg | 0.295 mg | +1126% |
| Pantothenic acid (Vitamin B5) | 0.900 mg | 0.184 mg | +389% |
| Vitamin B-6 — Pyridoxine | 0.090 mg | 0.101 mg | -11% |
| Biotin (Vitamin B7) | 15.0 ug | 22.0 ug | -32% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 28.8 mg | |
| Vitamin B-12 — Cobalamin | 28.8 ug | 0 ug | |
| Vitamin A, RAE | 146 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.850 mg | 5.65 mg | -85% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 16.0 mg | 160 mg | -90% |
| Iron, Fe | 9.20 mg | 2.43 mg | +279% |
| Magnesium, Mg | 44.0 mg | 376 mg | -88% |
| Phosphorus, P | 243 mg | 725 mg | -66% |
| Potassium, K | 302 mg | 659 mg | -54% |
| Sodium, Na | 212 mg | 3.00 mg | +6967% |
| Zinc, Zn | 33.2 mg | 4.06 mg | +719% |
| Copper, Cu | 2.68 mg | 1.74 mg | +54% |
| Manganese, Mn | 1.22 mg | 1.22 mg | = |
| Selenium, Se | 154 ug | 1917 ug | -92% |
| Other Nutrients | |||
| Energy | 682 kj | 2757 kj | -75% |
| Ash | 2.46 g | 3.43 g | -28% |
| Total Sugars | 0 g | 2.33 g | -100% |
| Sucrose | — | 2.33 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0.250 g | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 22.0 ug | -32% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 22.0 ug | -32% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 146 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 487 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.010 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 9.56 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.630 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.170 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.164 g | 0.046 g | +257% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.714 g | 9.63 g | -93% |
| SFA 17:0 (Margaric acid) | — | 0.041 g | |
| SFA 18:0 (Stearic acid) | 0.142 g | 6.24 g | -98% |
| SFA 20:0 (Arachidic acid) | — | 0.167 g | |
| SFA 22:0 (Behenic acid) | — | 0.010 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.228 g | 0.214 g | +7% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.045 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.382 g | 23.6 g | -98% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.060 g | 0.027 g | +122% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.106 g | 0 g | |
| Fatty acids, total polyunsaturated | 1.79 g | 24.4 g | -93% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.064 g | 24.4 g | -100% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 23.9 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.064 g | 0.036 g | +78% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.018 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.018 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.168 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.076 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.876 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.040 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.500 g | 0 g | |
| Stigmasterol | — | 6.00 mg | |
| Campesterol | — | 2.00 mg | |
| Beta-sitosterol | — | 64.0 mg | |
| Tryptophan (EAA) | 0.212 g | 0.135 g | +57% |
| Threonine (EAA) | 0.813 g | 0.365 g | +123% |
| Isoleucine (EAA, BCAA) | 0.823 g | 0.518 g | +59% |
| Leucine (EAA, BCAA) | 1.33 g | 1.19 g | +12% |
| Lysine (EAA) | 1.41 g | 0.490 g | +188% |
| Methionine (EAA) | 0.426 g | 1.12 g | -62% |
| Cystine (conditionally essential) | 0.248 g | 0.306 g | -19% |
| Phenylalanine (EAA) | 0.677 g | 0.639 g | +6% |
| Tyrosine (conditionally essential) | 0.605 g | 0.416 g | +45% |
| Valine (EAA, BCAA) | 0.826 g | 0.760 g | +9% |
| Arginine (conditionally essential) | 1.38 g | 2.14 g | -36% |
| Histidine (EAA) | 0.363 g | 0.409 g | -11% |
| Alanine | 1.14 g | 0.609 g | +88% |
| Aspartic acid | 1.82 g | 1.33 g | +38% |
| Glutamic acid | 2.57 g | 3.19 g | -19% |
| Glycine (conditionally essential) | 1.18 g | 0.733 g | +61% |
| Proline (conditionally essential) | 0.771 g | 0.706 g | +9% |
| Serine | 0.847 g | 0.676 g | +25% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0 mg | |
| (+)-Catechin | — | 0 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 1.00 mg | |
| Choline from phosphatidylcholine | — | 11.0 mg | |
| Choline from phosphocholine | — | 0.300 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 16.0 mg | |
| Total Choline | — | 29.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Mollusks, oyster, Pacific, cooked, moist heat nutrition facts Nuts, brazilnuts, dried, unblanched nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +6967% in Mollusks, oyster, Pacific, cooked, moist heat Vitamin C, total ascorbic acid +1729% in Mollusks, oyster, Pacific, cooked, moist heat Riboflavin (Vitamin B2) +1166% in Mollusks, oyster, Pacific, cooked, moist heat Niacin (Vitamin B3) +1126% in Mollusks, oyster, Pacific, cooked, moist heat
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.