Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, almond butter, plain, without salt added is higher in more vitamins & minerals
Calories (kcal)
Nuts 614
Oil 884
Protein (g)
Nuts 21.0
Oil 0
Carbs (g)
Nuts 18.8
Oil 0
Fat (g)
Nuts 55.5
Oil 100
Fiber (g)
Nuts 10.3
Oil 0
Quick answers
Which has more protein?
Nuts, almond butter, plain, without salt added — 21.0g vs 0g per 100g.
Which has fewer calories?
Nuts, almond butter, plain, without salt added — 614 vs 884 kcal per 100g.
Which is more nutrient-dense?
Nuts, almond butter, plain, without salt added scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Nuts | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 614 kcal | 884 kcal | -31% |
| Macronutrients | |||
| Water | 1.64 g | 0 g | |
| Protein | 21.0 g | 0 g | |
| Total lipid (fat) | 55.5 g | 100 g | -44% |
| Carbohydrate, by difference | 18.8 g | 0 g | |
| Fiber, total dietary | 10.3 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.15 g | 18.8 g | -78% |
| Fatty acids, total monounsaturated | 32.4 g | 15.1 g | +115% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.041 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.939 mg | 0 mg | |
| Niacin (Vitamin B3) | 3.15 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.318 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.103 mg | 0 mg | |
| Biotin (Vitamin B7) | 53.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 52.1 mg | 20.0 mg | +160% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 1.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 24.2 mg | 149 mg | -84% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 347 mg | 0 mg | |
| Iron, Fe | 3.49 mg | 0 mg | |
| Magnesium, Mg | 279 mg | 0 mg | |
| Phosphorus, P | 508 mg | 0 mg | |
| Potassium, K | 748 mg | 0 mg | |
| Sodium, Na | 7.00 mg | 0 mg | |
| Zinc, Zn | 3.29 mg | 0 mg | |
| Copper, Cu | 0.934 mg | 0 mg | |
| Manganese, Mn | 2.13 mg | — | |
| Selenium, Se | 2.40 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2568 kj | 3699 kj | -31% |
| Ash | 3.09 g | 0 g | |
| Total Sugars | 4.43 g | 0 g | |
| Sucrose | 4.34 g | — | |
| Glucose | 0.020 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.070 g | — | |
| Starch | 0.080 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 53.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 53.0 ug | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 1.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1.00 ug | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.530 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.01 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | 24.7 ug | -100% |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 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) | 0.007 g | 0.100 g | -93% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 3.19 g | 16.6 g | -81% |
| SFA 17:0 (Margaric acid) | 0.007 g | — | |
| SFA 18:0 (Stearic acid) | 0.938 g | 0.500 g | +88% |
| SFA 20:0 (Arachidic acid) | 0.007 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.248 g | 0.500 g | -50% |
| MUFA 17:1 (Heptadecenoic acid) | 0.035 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 32.1 g | 14.6 g | +120% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.019 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 13.6 g | 61.7 g | -78% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 13.6 g | 54.8 g | -75% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.007 g | 6.90 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 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 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Phytosterols | 139 mg | 553 mg | -75% |
| Stigmasterol | 3.00 mg | — | |
| Campesterol | 6.00 mg | — | |
| Beta-sitosterol | 131 mg | — | |
| Tryptophan (EAA) | 0.159 g | 0 g | |
| Threonine (EAA) | 0.555 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.813 g | 0 g | |
| Leucine (EAA, BCAA) | 1.48 g | 0 g | |
| Lysine (EAA) | 0.612 g | 0 g | |
| Methionine (EAA) | 0.122 g | 0 g | |
| Cystine (conditionally essential) | 0.242 g | 0 g | |
| Phenylalanine (EAA) | 1.15 g | 0 g | |
| Tyrosine (conditionally essential) | 0.595 g | 0 g | |
| Valine (EAA, BCAA) | 0.937 g | 0 g | |
| Arginine (conditionally essential) | 2.38 g | 0 g | |
| Histidine (EAA) | 0.550 g | 0 g | |
| Alanine | 0.990 g | 0 g | |
| Aspartic acid | 2.40 g | 0 g | |
| Glutamic acid | 5.91 g | 0 g | |
| Glycine (conditionally essential) | 1.47 g | 0 g | |
| Proline (conditionally essential) | 0.915 g | 0 g | |
| Serine | 0.926 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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.
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