Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, hazelnuts or filberts is higher in more vitamins & minerals
Calories (kcal)
Nuts 628
Oil 884
Protein (g)
Nuts 14.9
Oil 0
Carbs (g)
Nuts 16.7
Oil 0
Fat (g)
Nuts 60.8
Oil 100
Fiber (g)
Nuts 9.70
Oil 0
Quick answers
Which has more protein?
Nuts, hazelnuts or filberts — 14.9g vs 0g per 100g.
Which has fewer calories?
Nuts, hazelnuts or filberts — 628 vs 884 kcal per 100g.
Which is more nutrient-dense?
Nuts, hazelnuts or filberts 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 | 628 kcal | 884 kcal | -29% |
| Macronutrients | |||
| Water | 5.31 g | 0 g | |
| Protein | 14.9 g | 0 g | |
| Total lipid (fat) | 60.8 g | 100 g | -39% |
| Carbohydrate, by difference | 16.7 g | 0 g | |
| Fiber, total dietary | 9.70 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.46 g | 9.86 g | -55% |
| Fatty acids, total monounsaturated | 45.7 g | 83.7 g | -45% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.30 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.643 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.113 mg | 0 mg | |
| Niacin (Vitamin B3) | 1.80 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.918 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.563 mg | 0 mg | |
| Biotin (Vitamin B7) | 113 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 45.6 mg | 0.200 mg | +22700% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 11.0 ug | 0 ug | |
| Carotene, alpha | 3.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 15.0 mg | 41.1 mg | -63% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 114 mg | 0 mg | |
| Iron, Fe | 4.70 mg | 0 mg | |
| Magnesium, Mg | 163 mg | 0 mg | |
| Phosphorus, P | 290 mg | 0 mg | |
| Potassium, K | 680 mg | 0 mg | |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 2.45 mg | 0 mg | |
| Copper, Cu | 1.73 mg | 0 mg | |
| Manganese, Mn | 6.18 mg | 0 mg | |
| Selenium, Se | 2.40 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2629 kj | 3699 kj | -29% |
| Ash | 2.29 g | 0 g | |
| Total Sugars | 4.34 g | 0 g | |
| Sucrose | 4.20 g | — | |
| Glucose | 0.070 g | — | |
| Fructose | 0.070 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 0.480 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 113 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 113 ug | 0 ug | |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 20.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 92.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 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 | 14.2 ug | 5.40 ug | +163% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 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) | 3.10 g | 3.68 g | -16% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 1.26 g | 4.32 g | -71% |
| SFA 20:0 (Arachidic acid) | 0.102 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) | 0.116 g | 0.095 g | +22% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 45.4 g | 82.6 g | -45% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.131 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 | 7.92 g | 3.80 g | +109% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.83 g | 3.61 g | +117% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.087 g | 0.192 g | -55% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 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 | = |
| Stigmasterol | 1.00 mg | — | |
| Campesterol | 7.00 mg | — | |
| Beta-sitosterol | 102 mg | — | |
| Tryptophan (EAA) | 0.193 g | — | |
| Threonine (EAA) | 0.497 g | — | |
| Isoleucine (EAA, BCAA) | 0.545 g | — | |
| Leucine (EAA, BCAA) | 1.06 g | — | |
| Lysine (EAA) | 0.420 g | — | |
| Methionine (EAA) | 0.221 g | — | |
| Cystine (conditionally essential) | 0.277 g | — | |
| Phenylalanine (EAA) | 0.663 g | — | |
| Tyrosine (conditionally essential) | 0.362 g | — | |
| Valine (EAA, BCAA) | 0.701 g | — | |
| Arginine (conditionally essential) | 2.21 g | — | |
| Histidine (EAA) | 0.432 g | — | |
| Alanine | 0.730 g | — | |
| Aspartic acid | 1.68 g | — | |
| Glutamic acid | 3.71 g | — | |
| Glycine (conditionally essential) | 0.724 g | — | |
| Proline (conditionally essential) | 0.561 g | — | |
| Serine | 0.735 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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 nutrition facts Oil, sunflower, high oleic (70% and over) nutrition facts Compare other foods →
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