Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, hazelnuts or filberts, dry roasted, without salt added is higher in more vitamins & minerals
Calories (kcal)
Nuts 646
Oil 884
Protein (g)
Nuts 15.0
Oil 0
Carbs (g)
Nuts 17.6
Oil 0
Fat (g)
Nuts 62.4
Oil 100
Fiber (g)
Nuts 9.40
Oil 0
Quick answers
Which has more protein?
Nuts, hazelnuts or filberts, dry roasted, without salt added — 15.0g vs 0g per 100g.
Which has fewer calories?
Nuts, hazelnuts or filberts, dry roasted, without salt added — 646 vs 884 kcal per 100g.
Which is more nutrient-dense?
Nuts, hazelnuts or filberts, dry roasted, without salt added 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 | 646 kcal | 884 kcal | -27% |
| Macronutrients | |||
| Water | 2.52 g | 0 g | |
| Protein | 15.0 g | 0 g | |
| Total lipid (fat) | 62.4 g | 100 g | -38% |
| Carbohydrate, by difference | 17.6 g | 0 g | |
| Fiber, total dietary | 9.40 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.51 g | 9.86 g | -54% |
| Fatty acids, total monounsaturated | 46.6 g | 83.7 g | -44% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.80 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.338 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.123 mg | 0 mg | |
| Niacin (Vitamin B3) | 2.05 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.923 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.620 mg | 0 mg | |
| Biotin (Vitamin B7) | 88.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 0.200 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 36.0 ug | 0 ug | |
| Carotene, alpha | 1.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 15.3 mg | 41.1 mg | -63% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 123 mg | 0 mg | |
| Iron, Fe | 4.38 mg | 0 mg | |
| Magnesium, Mg | 173 mg | 0 mg | |
| Phosphorus, P | 310 mg | 0 mg | |
| Potassium, K | 755 mg | 0 mg | |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 2.50 mg | 0 mg | |
| Copper, Cu | 1.75 mg | 0 mg | |
| Manganese, Mn | 5.55 mg | 0 mg | |
| Selenium, Se | 4.10 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2703 kj | 3699 kj | -27% |
| Ash | 2.45 g | 0 g | |
| Total Sugars | 4.89 g | 0 g | |
| Sucrose | 4.75 g | — | |
| Glucose | 0.070 g | — | |
| Fructose | 0.070 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 1.10 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 88.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 88.0 ug | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 61.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.330 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 5.40 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.057 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.800 g | -100% |
| SFA 16:0 (Palmitic acid) | 3.18 g | 3.68 g | -14% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 1.27 g | 4.32 g | -71% |
| SFA 20:0 (Arachidic acid) | 0.060 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | 1.00 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.119 g | 0.095 g | +25% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 46.4 g | 82.6 g | -44% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.134 g | 0.964 g | -86% |
| 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 | 8.46 g | 3.80 g | +123% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 8.40 g | 3.61 g | +133% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.060 g | 0.192 g | -69% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 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 | = |
| Phytosterols | 110 mg | — | |
| Stigmasterol | 1.00 mg | — | |
| Campesterol | 6.00 mg | — | |
| Beta-sitosterol | 103 mg | — | |
| Tryptophan (EAA) | 0.194 g | — | |
| Threonine (EAA) | 0.499 g | — | |
| Isoleucine (EAA, BCAA) | 0.548 g | — | |
| Leucine (EAA, BCAA) | 1.07 g | — | |
| Lysine (EAA) | 0.422 g | — | |
| Methionine (EAA) | 0.222 g | — | |
| Cystine (conditionally essential) | 0.278 g | — | |
| Phenylalanine (EAA) | 0.667 g | — | |
| Tyrosine (conditionally essential) | 0.364 g | — | |
| Valine (EAA, BCAA) | 0.705 g | — | |
| Arginine (conditionally essential) | 2.22 g | — | |
| Histidine (EAA) | 0.434 g | — | |
| Alanine | 0.733 g | — | |
| Aspartic acid | 1.69 g | — | |
| Glutamic acid | 3.73 g | — | |
| Glycine (conditionally essential) | 0.727 g | — | |
| Proline (conditionally essential) | 0.563 g | — | |
| Serine | 0.739 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, hazelnuts or filberts, dry roasted, without salt added nutrition facts Oil, sunflower, high oleic (70% and over) nutrition facts Compare other foods →
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