Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, macadamia nuts, raw is higher in more vitamins & minerals
Calories (kcal)
Nuts 718
Oil 900
Protein (g)
Nuts 7.91
Oil 0
Carbs (g)
Nuts 13.8
Oil 0
Fat (g)
Nuts 75.8
Oil 100
Fiber (g)
Nuts 8.60
Oil 0
Quick answers
Which has more protein?
Nuts, macadamia nuts, raw — 7.91g vs 0g per 100g.
Which has fewer calories?
Nuts, macadamia nuts, raw — 718 vs 900 kcal per 100g.
Which is more nutrient-dense?
Nuts, macadamia nuts, raw 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 | 718 kcal | 900 kcal | -20% |
| Macronutrients | |||
| Water | 1.36 g | 0 g | |
| Protein | 7.91 g | 0 g | |
| Total lipid (fat) | 75.8 g | 100 g | -24% |
| Carbohydrate, by difference | 13.8 g | 0 g | |
| Fiber, total dietary | 8.60 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 12.1 g | 14.5 g | -17% |
| Fatty acids, total monounsaturated | 58.9 g | 54.2 g | +9% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.20 mg | — | |
| Thiamin (Vitamin B1) | 1.20 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.162 mg | 0 mg | |
| Niacin (Vitamin B3) | 2.47 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.758 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.275 mg | — | |
| Biotin (Vitamin B7) | 11.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 694 ug | -100% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.540 mg | 8.27 mg | -93% |
| Vitamin D (D2 + D3) | 0 ug | 5.70 ug | -100% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 2.00 ug | |
| Minerals | |||
| Calcium, Ca | 85.0 mg | 0 mg | |
| Iron, Fe | 3.69 mg | 0 mg | |
| Magnesium, Mg | 130 mg | 0 mg | |
| Phosphorus, P | 188 mg | 0 mg | |
| Potassium, K | 368 mg | 0 mg | |
| Sodium, Na | 5.00 mg | 0 mg | |
| Zinc, Zn | 1.30 mg | 0 mg | |
| Copper, Cu | 0.756 mg | 0 mg | |
| Manganese, Mn | 4.13 mg | 0 mg | |
| Selenium, Se | 3.60 ug | 3.00 ug | +20% |
| Other Nutrients | |||
| Energy | 3004 kj | 3766 kj | -20% |
| Ash | 1.14 g | 0 g | |
| Total Sugars | 4.57 g | 0 g | |
| Sucrose | 4.43 g | 0 g | |
| Glucose | 0.070 g | 0 g | |
| Fructose | 0.070 g | 0 g | |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | — | 0 g | |
| Starch | 1.05 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 11.0 ug | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 IU | 2310 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 228 IU | -100% |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 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 | 0.120 g | -100% |
| SFA 12:0 (Lauric acid) | 0.076 g | 0.980 g | -92% |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.659 g | 5.94 g | -89% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.230 g | -100% |
| SFA 16:0 (Palmitic acid) | 6.04 g | 6.57 g | -8% |
| SFA 17:0 (Margaric acid) | 0.124 g | 0 g | |
| SFA 18:0 (Stearic acid) | 2.33 g | 0.650 g | +258% |
| SFA 20:0 (Arachidic acid) | 1.94 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.616 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.281 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 1.43 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.090 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 13.0 g | 20.3 g | -36% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 43.8 g | 19.2 g | +128% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.89 g | 9.56 g | -80% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.233 g | 3.52 g | -93% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.018 g | 0.100 g | -82% |
| Fatty acids, total polyunsaturated | 1.50 g | 10.8 g | -86% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.30 g | 0.710 g | +83% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.206 g | 0.470 g | -56% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.360 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0.110 g | -100% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.050 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.490 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 2.80 g | -100% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0.120 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.160 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 1.59 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 3.94 g | -100% |
| Phytosterols | 116 mg | — | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 8.00 mg | — | |
| Beta-sitosterol | 108 mg | — | |
| Tryptophan (EAA) | 0.067 g | — | |
| Threonine (EAA) | 0.370 g | — | |
| Isoleucine (EAA, BCAA) | 0.314 g | — | |
| Leucine (EAA, BCAA) | 0.602 g | — | |
| Lysine (EAA) | 0.018 g | — | |
| Methionine (EAA) | 0.023 g | — | |
| Cystine (conditionally essential) | 0.006 g | — | |
| Phenylalanine (EAA) | 0.665 g | — | |
| Tyrosine (conditionally essential) | 0.511 g | — | |
| Valine (EAA, BCAA) | 0.363 g | — | |
| Arginine (conditionally essential) | 1.40 g | — | |
| Histidine (EAA) | 0.195 g | — | |
| Alanine | 0.388 g | — | |
| Aspartic acid | 1.10 g | — | |
| Glutamic acid | 2.27 g | — | |
| Glycine (conditionally essential) | 0.454 g | — | |
| Proline (conditionally essential) | 0.468 g | — | |
| Serine | 0.419 g | — | |
| Alcohol, ethyl | 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.
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