Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, coconut meat, dried (desiccated), toasted is higher in more vitamins & minerals
Calories (kcal)
Nuts 592
Oil 884
Protein (g)
Nuts 5.30
Oil 0
Carbs (g)
Nuts 44.4
Oil 0
Fat (g)
Nuts 47.0
Oil 100
Fiber (g)
Nuts —
Oil 0
Quick answers
Which has more protein?
Nuts, coconut meat, dried (desiccated), toasted — 5.30g vs 0g per 100g.
Which has fewer calories?
Nuts, coconut meat, dried (desiccated), toasted — 592 vs 884 kcal per 100g.
Which is more nutrient-dense?
Nuts, coconut meat, dried (desiccated), toasted 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 | 592 kcal | 884 kcal | -33% |
| Macronutrients | |||
| Water | 1.00 g | 0.080 g | +1150% |
| Protein | 5.30 g | 0 g | |
| Total lipid (fat) | 47.0 g | 100 g | -53% |
| Carbohydrate, by difference | 44.4 g | 0 g | |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 41.7 g | 86.5 g | -52% |
| Fatty acids, total monounsaturated | 2.00 g | 5.68 g | -65% |
| 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) | 0.061 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.102 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.616 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.817 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.306 mg | 0 mg | |
| Biotin (Vitamin B7) | 9.00 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 | 27.0 mg | 2.00 mg | +1250% |
| Iron, Fe | 3.39 mg | 0.150 mg | +2160% |
| Magnesium, Mg | 92.0 mg | 0 mg | |
| Phosphorus, P | 211 mg | 0 mg | |
| Potassium, K | 554 mg | 2.00 mg | +27600% |
| Sodium, Na | 37.0 mg | 5.00 mg | +640% |
| Zinc, Zn | 2.05 mg | 0.040 mg | +5025% |
| Copper, Cu | 0.812 mg | 0 mg | |
| Manganese, Mn | 2.80 mg | 0 mg | |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy | 2477 kj | 3699 kj | -33% |
| Ash | 2.30 g | 0.010 g | +22900% |
| Total Sugars | — | 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 | |
| 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) | 0.267 g | 0.752 g | -64% |
| SFA 8:0 (Caprylic acid) | 3.29 g | 7.89 g | -58% |
| SFA 10:0 (Capric acid) | 2.62 g | 5.60 g | -53% |
| SFA 12:0 (Lauric acid) | 20.9 g | 44.5 g | -53% |
| SFA 14:0 (Myristic acid) | 8.23 g | 16.7 g | -51% |
| SFA 16:0 (Palmitic acid) | 3.98 g | 8.18 g | -51% |
| SFA 18:0 (Stearic acid) | 2.43 g | 2.84 g | -14% |
| 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) | 2.00 g | 5.68 g | -65% |
| 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 | 0.514 g | 1.45 g | -65% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.514 g | 1.45 g | -65% |
| 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) | 0.062 g | 0 g | |
| Threonine (EAA) | 0.193 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.208 g | 0 g | |
| Leucine (EAA, BCAA) | 0.393 g | 0 g | |
| Lysine (EAA) | 0.234 g | 0 g | |
| Methionine (EAA) | 0.099 g | 0 g | |
| Cystine (conditionally essential) | 0.105 g | 0 g | |
| Phenylalanine (EAA) | 0.269 g | 0 g | |
| Tyrosine (conditionally essential) | 0.164 g | 0 g | |
| Valine (EAA, BCAA) | 0.321 g | 0 g | |
| Arginine (conditionally essential) | 0.870 g | 0 g | |
| Histidine (EAA) | 0.122 g | 0 g | |
| Alanine | 0.271 g | 0 g | |
| Aspartic acid | 0.518 g | 0 g | |
| Glutamic acid | 1.21 g | 0 g | |
| Glycine (conditionally essential) | 0.251 g | 0 g | |
| Proline (conditionally essential) | 0.219 g | 0 g | |
| Serine | 0.274 g | 0 g | |
| Alcohol, ethyl | — | 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), toasted nutrition facts Oil, industrial, coconut, confection fat, typical basis for ice cream coatings nutrition facts Compare other foods →
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