Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Oil, peanut is higher in more vitamins & minerals
Calories (kcal)
Nuts 580
Oil —
Protein (g)
Nuts 16.8
Oil —
Carbs (g)
Nuts 29.9
Oil —
Fat (g)
Nuts 47.8
Oil —
Fiber (g)
Nuts 3.30
Oil —
Quick answers
Which is more nutrient-dense?
Oil, peanut 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 | 580 kcal | — | |
| Macronutrients | |||
| Water | 3.48 g | — | |
| Protein | 16.8 g | — | |
| Total lipid (fat) | 47.8 g | — | |
| Carbohydrate, by difference | 29.9 g | — | |
| Fiber, total dietary | 3.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.48 g | 16.2 g | -48% |
| Fatty acids, total monounsaturated | 25.9 g | 57.1 g | -55% |
| Fatty acids, total trans | — | 0.172 g | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.300 mg | — | |
| Thiamin (Vitamin B1) | 0.363 mg | — | |
| Riboflavin (Vitamin B2) | 0.218 mg | — | |
| Niacin (Vitamin B3) | 1.74 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.880 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.323 mg | — | |
| Biotin (Vitamin B7) | 25.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 61.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.920 mg | 15.2 mg | -94% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 43.0 mg | — | |
| Iron, Fe | 6.05 mg | — | |
| Magnesium, Mg | 273 mg | — | |
| Phosphorus, P | 531 mg | — | |
| Potassium, K | 632 mg | — | |
| Sodium, Na | 13.0 mg | — | |
| Zinc, Zn | 5.35 mg | — | |
| Copper, Cu | 2.04 mg | — | |
| Manganese, Mn | 1.67 mg | — | |
| Selenium, Se | 20.3 ug | — | |
| Other Nutrients | |||
| Energy | 2426 kj | — | |
| Total fat (NLEA) | — | 93.4 g | |
| Ash | 2.03 g | — | |
| Total Sugars | 5.01 g | — | |
| Sucrose | 4.84 g | — | |
| Glucose | 0.080 g | — | |
| Fructose | 0.080 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 10.9 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 25.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 25.0 ug | — | |
| Betaine | 11.2 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 23.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.030 mg | 0.438 mg | -93% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 5.40 mg | 13.4 mg | -60% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.370 mg | 0.486 mg | -24% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.100 mg | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.200 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 34.7 ug | 4.26 ug | +714% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0.004 g | -100% |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0.0000375 g | -100% |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.016 g | 0.004 g | +300% |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.016 g | 0.006 g | +156% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.016 g | 0.017 g | -4% |
| SFA 14:0 (Myristic acid) | 0.016 g | 0.040 g | -60% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.010 g | -100% |
| SFA 16:0 (Palmitic acid) | 4.26 g | 8.26 g | -48% |
| SFA 17:0 (Margaric acid) | 0.051 g | 0.072 g | -29% |
| SFA 18:0 (Stearic acid) | 3.51 g | 2.58 g | +36% |
| SFA 20:0 (Arachidic acid) | 0.290 g | 1.14 g | -75% |
| SFA 21:0 | — | 0.021 g | |
| SFA 22:0 (Behenic acid) | 0.188 g | 2.58 g | -93% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.110 g | 1.48 g | -93% |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 14:1 c | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.149 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.075 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.055 g | -100% |
| MUFA 17:1 c | — | 0.055 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 25.6 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 55.5 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.150 g | — | |
| MUFA 20:1 c | — | 1.41 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.136 g | |
| MUFA 22:1 n-9 | — | 0.133 g | |
| MUFA 22:1 n-11 | — | 0.003 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.013 g | |
| Fatty acids, total polyunsaturated | 8.55 g | 19.9 g | -57% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 8.48 g | — | |
| PUFA 18:2 c | — | 19.6 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 19.6 g | |
| PUFA 18:2 CLAs | — | 0.021 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.068 g | — | |
| PUFA 18:3 c | — | 0.317 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.317 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | — | 0.017 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0.017 g | -100% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 c | — | 0.001 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.001 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0.013 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.003 g | -100% |
| PUFA 20:4c | — | 0.003 g | |
| PUFA 20:5c | — | 0.001 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.001 g | -100% |
| PUFA 22:2 (Docosadienoic acid) | — | 0.001 g | |
| PUFA 22:5 c | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.0007125 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 c | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | — | 0.034 g | |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.034 g | |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.139 g | |
| TFA 18:2 t | — | 0.139 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Stigmastadiene | — | 0 mg | |
| Stigmasterol | 0 mg | 17.8 mg | -100% |
| Campesterol | 10.0 mg | 33.0 mg | -70% |
| Brassicasterol | — | 0 mg | |
| Beta-sitosterol | 119 mg | 122 mg | -3% |
| Campestanol | — | 0.140 mg | |
| Beta-sitostanol | — | 3.58 mg | |
| Delta-5-avenasterol | — | 16.4 mg | |
| Delta-7-Stigmastenol | — | 8.23 mg | |
| Tryptophan (EAA) | 0.265 g | — | |
| Threonine (EAA) | 0.636 g | — | |
| Isoleucine (EAA, BCAA) | 0.729 g | — | |
| Leucine (EAA, BCAA) | 1.36 g | — | |
| Lysine (EAA) | 0.858 g | — | |
| Methionine (EAA) | 0.334 g | — | |
| Cystine (conditionally essential) | 0.364 g | — | |
| Phenylalanine (EAA) | 0.879 g | — | |
| Tyrosine (conditionally essential) | 0.469 g | — | |
| Valine (EAA, BCAA) | 1.01 g | — | |
| Arginine (conditionally essential) | 1.96 g | — | |
| Histidine (EAA) | 0.421 g | — | |
| Alanine | 0.774 g | — | |
| Aspartic acid | 1.66 g | — | |
| Glutamic acid | 4.16 g | — | |
| Glycine (conditionally essential) | 0.866 g | — | |
| Proline (conditionally essential) | 0.751 g | — | |
| Serine | 0.997 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.930 mg | — | |
| (-)-Epicatechin 3-gallate | 0.150 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0.900 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Nuts, cashew nuts, oil roasted, without salt added nutrition facts Oil, peanut nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.