Which has more protein, Nuts, coconut cream, canned, sweetened or Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter?

Nuts, coconut cream, canned, sweetened has more protein at 1.17g per 100g, compared to 0g for Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter.

Which has more calories, Nuts, coconut cream, canned, sweetened or Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter?

Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter has more calories at 884 kcal per 100g, compared to 357 kcal for Nuts, coconut cream, canned, sweetened.

Is Nuts, coconut cream, canned, sweetened healthier than Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter?

Based on vitamin and mineral density, Nuts, coconut cream, canned, sweetened scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Nuts vs Oil

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Nuts, coconut cream, canned, sweetened is higher in more vitamins & minerals

Calories (kcal)

Nuts 357

Oil 884

Protein (g)

Nuts 1.17

Oil 0

Carbs (g)

Nuts 53.2

Oil 0

Fat (g)

Nuts 16.3

Oil 100

Fiber (g)

Nuts 0.200

Oil 0

Quick answers

Which has more protein?

Nuts, coconut cream, canned, sweetened — 1.17g vs 0g per 100g.

Which has fewer calories?

Nuts, coconut cream, canned, sweetened — 357 vs 884 kcal per 100g.

Which is more nutrient-dense?

Nuts, coconut cream, canned, sweetened 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	357 kcal	884 kcal	-60%
Macronutrients
Water	29.0 g	0.050 g	+57840%
Protein	1.17 g	0 g
Total lipid (fat)	16.3 g	100 g	-84%
Carbohydrate, by difference	53.2 g	0 g
Fiber, total dietary	0.200 g	0 g
Fats & Fatty Acids
Fatty acids, total saturated	15.5 g	87.6 g	-82%
Fatty acids, total monounsaturated	0.679 g	5.41 g	-87%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0 mg	0 mg	=
Thiamin (Vitamin B1)	0.022 mg	0 mg
Riboflavin (Vitamin B2)	0.040 mg	0 mg
Niacin (Vitamin B3)	0.038 mg	0 mg
Pantothenic acid (Vitamin B5)	0.163 mg	0 mg
Vitamin B-6 — Pyridoxine	0.029 mg	0 mg
Biotin (Vitamin B7)	14.0 ug	0 ug
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	6.60 mg	0.200 mg	+3200%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	0 ug	0 ug	=
Carotene, beta	0 ug	0 ug	=
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	0.130 mg	3.81 mg	-97%
Vitamin D (D2 + D3)	0 ug	—
Minerals
Calcium, Ca	4.00 mg	1.00 mg	+300%
Iron, Fe	0.130 mg	0.290 mg	-55%
Magnesium, Mg	17.0 mg	0 mg
Phosphorus, P	22.0 mg	0 mg
Potassium, K	101 mg	2.00 mg	+4950%
Sodium, Na	36.0 mg	6.00 mg	+500%
Zinc, Zn	0.600 mg	0.040 mg	+1400%
Copper, Cu	0.236 mg	0 mg
Manganese, Mn	0.815 mg	0 mg
Selenium, Se	5.50 ug	0 ug
Other Nutrients
Energy	1494 kj	3699 kj	-60%
Ash	0.340 g	0.010 g	+3300%
Total Sugars	51.5 g	0 g
Sucrose	51.5 g	—
Glucose	0 g	—
Fructose	0 g	—
Lactose	0 g	—
Maltose	0 g	—
Folic acid (Vitamin B9 — synthetic)	14.0 ug	0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents)	14.0 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	0 IU	0 IU	=
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	0 ug	0 ug	=
Vitamin E, added	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	—
Vitamin K1 — Phylloquinone	0.100 ug	24.7 ug	-100%
SFA 4:0 (Butyric acid)	0 g	0.076 g	-100%
SFA 6:0 (Caproic acid)	0.082 g	0.156 g	-47%
SFA 8:0 (Caprylic acid)	1.41 g	2.49 g	-43%
SFA 10:0 (Capric acid)	1.12 g	3.11 g	-64%
SFA 12:0 (Lauric acid)	8.44 g	53.4 g	-84%
SFA 14:0 (Myristic acid)	3.02 g	18.9 g	-84%
SFA 16:0 (Palmitic acid)	1.11 g	7.47 g	-85%
SFA 18:0 (Stearic acid)	0.295 g	1.87 g	-84%
SFA 20:0 (Arachidic acid)	0 g	0.037 g	-100%
SFA 22:0 (Behenic acid)	0 g	—
SFA 24:0 (Lignoceric acid)	0 g	—
MUFA 14:1 (Myristoleic acid)	0 g	—
MUFA 16:1 (Omega-7, Palmitoleic acid)	0 g	0 g	=
MUFA 18:1 (Omega-9, Oleic acid family)	0.679 g	5.41 g	-87%
MUFA 18:1 c (Omega-9, Oleic acid — cis)	—	5.41 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0 g	0 g	=
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	0.159 g	0.834 g	-81%
PUFA 18:2 (Omega-6, Linoleic acid)	0.159 g	0.834 g	-81%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	—	0.834 g
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0 g	0 g	=
PUFA 18:3i	—	0 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	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	=
Fatty acids, total trans-monoenoic	—	0 g
TFA 18:1 t	—	0 g
Fatty acids, total trans-polyenoic	—	0 g
Phytosterols	—	95.0 mg
Tryptophan (EAA)	0.013 g	0 g
Threonine (EAA)	0.043 g	0 g
Isoleucine (EAA, BCAA)	0.046 g	0 g
Leucine (EAA, BCAA)	0.087 g	0 g
Lysine (EAA)	0.052 g	0 g
Methionine (EAA)	0.022 g	0 g
Cystine (conditionally essential)	0.023 g	0 g
Phenylalanine (EAA)	0.060 g	0 g
Tyrosine (conditionally essential)	0.036 g	0 g
Valine (EAA, BCAA)	0.071 g	0 g
Arginine (conditionally essential)	0.192 g	0 g
Histidine (EAA)	0.027 g	0 g
Alanine	0.060 g	0 g
Aspartic acid	0.115 g	0 g
Glutamic acid	0.268 g	0 g
Glycine (conditionally essential)	0.056 g	0 g
Proline (conditionally essential)	0.048 g	0 g
Serine	0.061 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.

Nuts, coconut cream, canned, sweetened nutrition facts Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +4950% in Nuts, coconut cream, canned, sweetened Choline, total +3200% in Nuts, coconut cream, canned, sweetened Zinc, Zn +1400% in Nuts, coconut cream, canned, sweetened Sodium, Na +500% in Nuts, coconut cream, canned, sweetened

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