Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, almonds, blanched is higher in more vitamins & minerals
Calories (kcal)
Nuts 590
Oil 900
Protein (g)
Nuts 21.4
Oil 0
Carbs (g)
Nuts 18.7
Oil 0
Fat (g)
Nuts 52.5
Oil 100
Fiber (g)
Nuts 9.90
Oil 0
Quick answers
Which has more protein?
Nuts, almonds, blanched — 21.4g vs 0g per 100g.
Which has fewer calories?
Nuts, almonds, blanched — 590 vs 900 kcal per 100g.
Which is more nutrient-dense?
Nuts, almonds, blanched 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 | 590 kcal | 900 kcal | -34% |
| Macronutrients | |||
| Water | 4.51 g | 0 g | |
| Protein | 21.4 g | 0 g | |
| Total lipid (fat) | 52.5 g | 100 g | -47% |
| Carbohydrate, by difference | 18.7 g | 0 g | |
| Fiber, total dietary | 9.90 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.95 g | 12.9 g | -69% |
| Fatty acids, total monounsaturated | 33.4 g | 27.6 g | +21% |
| Fatty acids, total trans | 0.019 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.191 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.711 mg | 0 mg | |
| Niacin (Vitamin B3) | 3.50 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.314 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.115 mg | 0 mg | |
| Biotin (Vitamin B7) | 49.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 52.1 mg | 0.200 mg | +25950% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 4.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 23.8 mg | 14.3 mg | +66% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 236 mg | 0 mg | |
| Iron, Fe | 3.28 mg | 0 mg | |
| Magnesium, Mg | 268 mg | 0 mg | |
| Phosphorus, P | 481 mg | 0 mg | |
| Potassium, K | 659 mg | 0 mg | |
| Sodium, Na | 19.0 mg | 0 mg | |
| Zinc, Zn | 2.97 mg | 0 mg | |
| Copper, Cu | 1.03 mg | 0 mg | |
| Manganese, Mn | 1.84 mg | — | |
| Selenium, Se | 3.20 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2468 kj | 3766 kj | -34% |
| Ash | 2.91 g | 0 g | |
| Total Sugars | 4.63 g | 0 g | |
| Sucrose | 4.46 g | — | |
| Glucose | 0.030 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.140 g | — | |
| Galactose | 0 g | — | |
| Starch | 1.00 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 49.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 49.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 7.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1.00 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.350 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.660 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.200 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | 1.90 ug | -100% |
| 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 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.024 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 3.27 g | 10.6 g | -69% |
| SFA 17:0 (Margaric acid) | 0.014 g | 0.067 g | -79% |
| SFA 18:0 (Stearic acid) | 0.666 g | 1.85 g | -64% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.431 g | -100% |
| SFA 22:0 (Behenic acid) | 0 g | 0 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) | 0.243 g | 0.114 g | +113% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.114 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.059 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 33.1 g | 27.3 g | +21% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 27.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.129 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 12.4 g | 54.7 g | -77% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 12.4 g | 53.5 g | -77% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 53.2 g | |
| PUFA 18:2 i | — | 0.286 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.004 g | 1.16 g | -100% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 1.16 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 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 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| TFA 18:1 t | — | 0 g | |
| Phytosterols | 114 mg | — | |
| Stigmasterol | 1.00 mg | 56.0 mg | -98% |
| Campesterol | 4.00 mg | 189 mg | -98% |
| Beta-sitosterol | 109 mg | 621 mg | -82% |
| Tryptophan (EAA) | 0.193 g | 0 g | |
| Threonine (EAA) | 0.682 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.696 g | 0 g | |
| Leucine (EAA, BCAA) | 1.48 g | 0 g | |
| Lysine (EAA) | 0.605 g | 0 g | |
| Methionine (EAA) | 0.190 g | 0 g | |
| Cystine (conditionally essential) | 0.284 g | 0 g | |
| Phenylalanine (EAA) | 1.16 g | 0 g | |
| Tyrosine (conditionally essential) | 0.533 g | 0 g | |
| Valine (EAA, BCAA) | 0.805 g | 0 g | |
| Arginine (conditionally essential) | 2.48 g | 0 g | |
| Histidine (EAA) | 0.596 g | 0 g | |
| Alanine | 1.01 g | 0 g | |
| Aspartic acid | 2.75 g | 0 g | |
| Glutamic acid | 5.21 g | 0 g | |
| Glycine (conditionally essential) | 1.48 g | 0 g | |
| Proline (conditionally essential) | 0.975 g | 0 g | |
| Serine | 1.01 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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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