Nuts vs Oil

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

Nuts, coconut cream, raw (liquid expressed from grated meat) is higher in more vitamins & minerals

Calories (kcal)

Nuts 330
Oil 884

Protein (g)

Nuts 3.63
Oil 0

Carbs (g)

Nuts 6.65
Oil 0

Fat (g)

Nuts 34.7
Oil 100

Fiber (g)

Nuts 2.20
Oil 0

Quick answers

Which has more protein?

Nuts, coconut cream, raw (liquid expressed from grated meat) — 3.63g vs 0g per 100g.

Which has fewer calories?

Nuts, coconut cream, raw (liquid expressed from grated meat) — 330 vs 884 kcal per 100g.

Which is more nutrient-dense?

Nuts, coconut cream, raw (liquid expressed from grated meat) 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
Energy
Energy 330 kcal 884 kcal
Macronutrients
Water 53.9 g 0.080 g
Protein 3.63 g 0 g
Total lipid (fat) 34.7 g 100 g
Carbohydrate, by difference 6.65 g 0 g
Fiber, total dietary 2.20 g 0 g
Fats & Fatty Acids
Fatty acids, total saturated 30.8 g 86.5 g
Fatty acids, total monounsaturated 1.48 g 5.68 g
Fatty acids, total trans — 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 2.80 mg 0 mg
Thiamin (Vitamin B1) 0.030 mg 0 mg
Riboflavin (Vitamin B2) 0 mg 0 mg
Niacin (Vitamin B3) 0.890 mg 0 mg
Pantothenic acid (Vitamin B5) 0.261 mg 0 mg
Vitamin B-6 — Pyridoxine 0.047 mg 0 mg
Biotin (Vitamin B7) 23.0 ug 0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total — 0.300 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 0 ug
Carotene, beta — 0 ug
Carotene, alpha — 0 ug
Vitamin E (alpha-tocopherol) — 0.090 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 11.0 mg 2.00 mg
Iron, Fe 2.28 mg 0.150 mg
Magnesium, Mg 28.0 mg 0 mg
Phosphorus, P 122 mg 0 mg
Potassium, K 325 mg 2.00 mg
Sodium, Na 4.00 mg 5.00 mg
Zinc, Zn 0.960 mg 0.040 mg
Copper, Cu 0.378 mg 0 mg
Manganese, Mn 1.30 mg 0 mg
Selenium, Se — 0 ug
Other Nutrients
Energy 1381 kj 3699 kj
Ash 1.15 g 0.010 g
Total Sugars — 0 g
Folic acid (Vitamin B9 — synthetic) 23.0 ug 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 23.0 ug 0 ug
Vitamin B-12, added — 0 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) — 0 ug
Vitamin A, IU 0 IU 0 IU
Beta-cryptoxanthin (Provitamin A) — 0 ug
Lycopene — 0 ug
Vitamin E, added — 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) — 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) — 0.200 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) — 0 mg
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone — 0.500 ug
SFA 4:0 (Butyric acid) 0 g 0.063 g
SFA 6:0 (Caproic acid) 0.197 g 0.752 g
SFA 8:0 (Caprylic acid) 2.43 g 7.89 g
SFA 10:0 (Capric acid) 1.93 g 5.60 g
SFA 12:0 (Lauric acid) 15.4 g 44.5 g
SFA 14:0 (Myristic acid) 6.07 g 16.7 g
SFA 16:0 (Palmitic acid) 2.94 g 8.18 g
SFA 18:0 (Stearic acid) 1.80 g 2.84 g
SFA 20:0 (Arachidic acid) — 0.037 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 1.48 g 5.68 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) — 5.68 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
Fatty acids, total polyunsaturated 0.379 g 1.45 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.379 g 1.45 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) — 1.45 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 20:4 (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 — 86.0 mg
Tryptophan (EAA) 0.042 g 0 g
Threonine (EAA) 0.132 g 0 g
Isoleucine (EAA, BCAA) 0.142 g 0 g
Leucine (EAA, BCAA) 0.269 g 0 g
Lysine (EAA) 0.160 g 0 g
Methionine (EAA) 0.068 g 0 g
Cystine (conditionally essential) 0.072 g 0 g
Phenylalanine (EAA) 0.184 g 0 g
Tyrosine (conditionally essential) 0.112 g 0 g
Valine (EAA, BCAA) 0.220 g 0 g
Arginine (conditionally essential) 0.595 g 0 g
Histidine (EAA) 0.083 g 0 g
Alanine 0.185 g 0 g
Aspartic acid 0.354 g 0 g
Glutamic acid 0.829 g 0 g
Glycine (conditionally essential) 0.172 g 0 g
Proline (conditionally essential) 0.150 g 0 g
Serine 0.187 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.

Nuts, coconut cream, raw (liquid expressed from grated meat) nutrition facts Oil, industrial, coconut, confection fat, typical basis for ice cream coatings nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +16150% in Nuts, coconut cream, raw (liquid expressed from grated meat) Zinc, Zn +2300% in Nuts, coconut cream, raw (liquid expressed from grated meat) Iron, Fe +1420% in Nuts, coconut cream, raw (liquid expressed from grated meat) Calcium, Ca +450% in Nuts, coconut cream, raw (liquid expressed from grated meat)

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