Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned is higher in more vitamins & minerals
Calories (kcal)
Nuts 443
Oil 884
Protein (g)
Nuts 3.35
Oil 0
Carbs (g)
Nuts 40.9
Oil 0
Fat (g)
Nuts 31.7
Oil 100
Fiber (g)
Nuts 4.50
Oil 0
Quick answers
Which has more protein?
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned — 3.35g vs 0g per 100g.
Which has fewer calories?
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned — 443 vs 884 kcal per 100g.
Which is more nutrient-dense?
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned 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 | 443 kcal | 884 kcal | -50% |
| Macronutrients | |||
| Water | 23.3 g | 0.080 g | +28988% |
| Protein | 3.35 g | 0 g | |
| Total lipid (fat) | 31.7 g | 100 g | -68% |
| Carbohydrate, by difference | 40.9 g | 0 g | |
| Fiber, total dietary | 4.50 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 28.1 g | 86.5 g | -68% |
| Fatty acids, total monounsaturated | 1.35 g | 5.68 g | -76% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.030 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.020 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.305 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.633 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.237 mg | 0 mg | |
| Biotin (Vitamin B7) | 7.00 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 | 14.0 mg | 2.00 mg | +600% |
| Iron, Fe | 1.84 mg | 0.150 mg | +1127% |
| Magnesium, Mg | 49.0 mg | 0 mg | |
| Phosphorus, P | 103 mg | 0 mg | |
| Potassium, K | 324 mg | 2.00 mg | +16100% |
| Sodium, Na | 20.0 mg | 5.00 mg | +300% |
| Zinc, Zn | 1.59 mg | 0.040 mg | +3875% |
| Copper, Cu | 0.308 mg | 0 mg | |
| Manganese, Mn | 2.17 mg | 0 mg | |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy | 1854 kj | 3699 kj | -50% |
| Ash | 0.780 g | 0.010 g | +7700% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 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) | — | 0.063 g | |
| SFA 6:0 (Caproic acid) | 0.180 g | 0.752 g | -76% |
| SFA 8:0 (Caprylic acid) | 2.22 g | 7.89 g | -72% |
| SFA 10:0 (Capric acid) | 1.76 g | 5.60 g | -68% |
| SFA 12:0 (Lauric acid) | 14.1 g | 44.5 g | -68% |
| SFA 14:0 (Myristic acid) | 5.55 g | 16.7 g | -67% |
| SFA 16:0 (Palmitic acid) | 2.69 g | 8.18 g | -67% |
| SFA 18:0 (Stearic acid) | 1.64 g | 2.84 g | -42% |
| SFA 20:0 (Arachidic acid) | — | 0.037 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.35 g | 5.68 g | -76% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.68 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.347 g | 1.45 g | -76% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.347 g | 1.45 g | -76% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 1.45 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 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) | 0.039 g | 0 g | |
| Threonine (EAA) | 0.122 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.132 g | 0 g | |
| Leucine (EAA, BCAA) | 0.249 g | 0 g | |
| Lysine (EAA) | 0.148 g | 0 g | |
| Methionine (EAA) | 0.063 g | 0 g | |
| Cystine (conditionally essential) | 0.066 g | 0 g | |
| Phenylalanine (EAA) | 0.170 g | 0 g | |
| Tyrosine (conditionally essential) | 0.104 g | 0 g | |
| Valine (EAA, BCAA) | 0.203 g | 0 g | |
| Arginine (conditionally essential) | 0.551 g | 0 g | |
| Histidine (EAA) | 0.077 g | 0 g | |
| Alanine | 0.172 g | 0 g | |
| Aspartic acid | 0.328 g | 0 g | |
| Glutamic acid | 0.767 g | 0 g | |
| Glycine (conditionally essential) | 0.159 g | 0 g | |
| Proline (conditionally essential) | 0.139 g | 0 g | |
| Serine | 0.173 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 meat, dried (desiccated), sweetened, flaked, canned nutrition facts Oil, industrial, coconut, confection fat, typical basis for ice cream coatings nutrition facts Compare other foods →
Dig deeper — biggest differences
Potassium, K +16100% in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Zinc, Zn +3875% in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Iron, Fe +1127% in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Calcium, Ca +600% in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned
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