Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, coconut meat, dried (desiccated), not sweetened is higher in more vitamins & minerals
Calories (kcal)
Nuts 660
Oil 884
Protein (g)
Nuts 6.88
Oil 0
Carbs (g)
Nuts 23.6
Oil 0
Fat (g)
Nuts 64.5
Oil 100
Fiber (g)
Nuts 16.3
Oil 0
Quick answers
Which has more protein?
Nuts, coconut meat, dried (desiccated), not sweetened — 6.88g vs 0g per 100g.
Which has fewer calories?
Nuts, coconut meat, dried (desiccated), not sweetened — 660 vs 884 kcal per 100g.
Which is more nutrient-dense?
Nuts, coconut meat, dried (desiccated), not 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 | 660 kcal | 884 kcal | -25% |
| Macronutrients | |||
| Water | 3.00 g | 0.080 g | +3650% |
| Protein | 6.88 g | 0 g | |
| Total lipid (fat) | 64.5 g | 100 g | -35% |
| Carbohydrate, by difference | 23.6 g | 0 g | |
| Fiber, total dietary | 16.3 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 57.2 g | 86.5 g | -34% |
| Fatty acids, total monounsaturated | 2.74 g | 5.68 g | -52% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.060 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.100 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.603 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.800 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.300 mg | 0 mg | |
| Biotin (Vitamin B7) | 9.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 22.1 mg | 0.300 mg | +7267% |
| 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) | 0.440 mg | 0.090 mg | +389% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 2.00 mg | +1200% |
| Iron, Fe | 3.32 mg | 0.150 mg | +2113% |
| Magnesium, Mg | 90.0 mg | 0 mg | |
| Phosphorus, P | 206 mg | 0 mg | |
| Potassium, K | 543 mg | 2.00 mg | +27050% |
| Sodium, Na | 37.0 mg | 5.00 mg | +640% |
| Zinc, Zn | 2.01 mg | 0.040 mg | +4925% |
| Copper, Cu | 0.796 mg | 0 mg | |
| Manganese, Mn | 2.74 mg | 0 mg | |
| Selenium, Se | 18.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2761 kj | 3699 kj | -25% |
| Ash | 1.94 g | 0.010 g | +19300% |
| Total Sugars | 7.35 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 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 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 | 0.300 ug | 0.500 ug | -40% |
| SFA 4:0 (Butyric acid) | 0 g | 0.063 g | -100% |
| SFA 6:0 (Caproic acid) | 0.367 g | 0.752 g | -51% |
| SFA 8:0 (Caprylic acid) | 4.52 g | 7.89 g | -43% |
| SFA 10:0 (Capric acid) | 3.59 g | 5.60 g | -36% |
| SFA 12:0 (Lauric acid) | 28.6 g | 44.5 g | -36% |
| SFA 14:0 (Myristic acid) | 11.3 g | 16.7 g | -32% |
| SFA 16:0 (Palmitic acid) | 5.47 g | 8.18 g | -33% |
| SFA 18:0 (Stearic acid) | 3.34 g | 2.84 g | +18% |
| 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) | 2.74 g | 5.68 g | -52% |
| 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 | 0.706 g | 1.45 g | -51% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.706 g | 1.45 g | -51% |
| 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) | 0.081 g | 0 g | |
| Threonine (EAA) | 0.251 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.270 g | 0 g | |
| Leucine (EAA, BCAA) | 0.511 g | 0 g | |
| Lysine (EAA) | 0.304 g | 0 g | |
| Methionine (EAA) | 0.129 g | 0 g | |
| Cystine (conditionally essential) | 0.136 g | 0 g | |
| Phenylalanine (EAA) | 0.349 g | 0 g | |
| Tyrosine (conditionally essential) | 0.213 g | 0 g | |
| Valine (EAA, BCAA) | 0.417 g | 0 g | |
| Arginine (conditionally essential) | 1.13 g | 0 g | |
| Histidine (EAA) | 0.158 g | 0 g | |
| Alanine | 0.352 g | 0 g | |
| Aspartic acid | 0.673 g | 0 g | |
| Glutamic acid | 1.57 g | 0 g | |
| Glycine (conditionally essential) | 0.326 g | 0 g | |
| Proline (conditionally essential) | 0.284 g | 0 g | |
| Serine | 0.356 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 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 meat, dried (desiccated), not sweetened nutrition facts Oil, industrial, coconut, confection fat, typical basis for ice cream coatings nutrition facts Compare other foods →
Dig deeper — biggest differences
Potassium, K +27050% in Nuts, coconut meat, dried (desiccated), not sweetened Choline, total +7267% in Nuts, coconut meat, dried (desiccated), not sweetened Zinc, Zn +4925% in Nuts, coconut meat, dried (desiccated), not sweetened Iron, Fe +2113% in Nuts, coconut meat, dried (desiccated), not sweetened
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