Which has more protein, Nuts, mixed nuts, oil roasted, with peanuts, lightly salted or Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)?

Nuts, mixed nuts, oil roasted, with peanuts, lightly salted has more protein at 20.0g per 100g, compared to 0g for Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce).

Which has more calories, Nuts, mixed nuts, oil roasted, with peanuts, lightly salted or Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)?

Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) has more calories at 884 kcal per 100g, compared to 607 kcal for Nuts, mixed nuts, oil roasted, with peanuts, lightly salted.

Is Nuts, mixed nuts, oil roasted, with peanuts, lightly salted healthier than Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)?

Based on vitamin and mineral density, Nuts, mixed nuts, oil roasted, with peanuts, lightly salted scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Nuts vs Oil

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Nuts, mixed nuts, oil roasted, with peanuts, lightly salted is higher in more vitamins & minerals

Calories (kcal)

Nuts 607

Oil 884

Protein (g)

Nuts 20.0

Oil 0

Carbs (g)

Nuts 21.0

Oil 0

Fat (g)

Nuts 54.0

Oil 100

Fiber (g)

Nuts 7.00

Oil 0

Quick answers

Which has more protein?

Nuts, mixed nuts, oil roasted, with peanuts, lightly salted — 20.0g vs 0g per 100g.

Which has fewer calories?

Nuts, mixed nuts, oil roasted, with peanuts, lightly salted — 607 vs 884 kcal per 100g.

Which is more nutrient-dense?

Nuts, mixed nuts, oil roasted, with peanuts, lightly salted 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	607 kcal	884 kcal	-31%
Macronutrients
Water	2.08 g	0 g
Protein	20.0 g	0 g
Total lipid (fat)	54.0 g	100 g	-46%
Carbohydrate, by difference	21.0 g	0 g
Fiber, total dietary	7.00 g	0 g
Fats & Fatty Acids
Fatty acids, total saturated	8.71 g	7.54 g	+16%
Fatty acids, total monounsaturated	28.5 g	75.2 g	-62%
Fatty acids, total trans	0.055 g	0.096 g	-43%
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0.500 mg	0 mg
Thiamin (Vitamin B1)	0.189 mg	0 mg
Riboflavin (Vitamin B2)	0.196 mg	0 mg
Niacin (Vitamin B3)	7.71 mg	0 mg
Pantothenic acid (Vitamin B5)	1.14 mg	0 mg
Vitamin B-6 — Pyridoxine	0.352 mg	0 mg
Biotin (Vitamin B7)	83.0 ug	0 ug
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	52.0 mg	0.200 mg	+25900%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	0 ug	0 ug	=
Carotene, beta	2.00 ug	0 ug
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	7.82 mg	34.1 mg	-77%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	117 mg	0 mg
Iron, Fe	2.61 mg	0 mg
Magnesium, Mg	229 mg	0 mg
Phosphorus, P	456 mg	0 mg
Potassium, K	632 mg	0 mg
Sodium, Na	161 mg	0 mg
Zinc, Zn	3.36 mg	0 mg
Copper, Cu	0.907 mg	0 mg
Manganese, Mn	2.04 mg	0 mg
Selenium, Se	33.9 ug	0 ug
Other Nutrients
Energy	2539 kj	3699 kj	-31%
Ash	2.88 g	0 g
Total Sugars	4.15 g	0 g
Sucrose	4.15 g	—
Glucose	0 g	—
Fructose	0 g	—
Lactose	0 g	—
Maltose	0 g	—
Galactose	0 g	—
Starch	4.20 g	—
Folic acid (Vitamin B9 — synthetic)	83.0 ug	0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents)	83.0 ug	0 ug
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	0 ug	0 ug	=
Vitamin A, IU	3.00 IU	0 IU
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	8.00 ug	0 ug
Vitamin E, added	0 mg	0 mg	=
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0.220 mg	—
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	6.39 mg	—
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0.320 mg	—
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0.040 mg	—
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	—
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0.030 mg	—
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	—
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	5.70 ug	7.10 ug	-20%
SFA 4:0 (Butyric acid)	0.004 g	0 g
SFA 6:0 (Caproic acid)	0 g	0 g	=
SFA 8:0 (Caprylic acid)	0.003 g	0 g
SFA 10:0 (Capric acid)	0.002 g	0.093 g	-98%
SFA 12:0 (Lauric acid)	0.002 g	0 g
SFA 14:0 (Myristic acid)	0.043 g	0 g
SFA 15:0 (Pentadecanoic acid)	0.005 g	—
SFA 16:0 (Palmitic acid)	5.20 g	4.86 g	+7%
SFA 17:0 (Margaric acid)	0.046 g	—
SFA 18:0 (Stearic acid)	2.02 g	1.91 g	+6%
SFA 20:0 (Arachidic acid)	0.361 g	0.384 g	-6%
SFA 22:0 (Behenic acid)	0.641 g	0.289 g	+122%
SFA 24:0 (Lignoceric acid)	0.378 g	—
MUFA 14:1 (Myristoleic acid)	0.001 g	—
MUFA 15:1 (Pentadecenoic acid)	0 g	—
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.128 g	0.095 g	+35%
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis)	0.127 g	0.095 g	+34%
MUFA 17:1 (Heptadecenoic acid)	0.037 g	—
MUFA 18:1 (Omega-9, Oleic acid family)	27.9 g	74.8 g	-63%
MUFA 18:1 c (Omega-9, Oleic acid — cis)	27.9 g	74.7 g	-63%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.375 g	0.288 g	+30%
MUFA 22:1 (Omega-9, Erucic acid family)	0.027 g	0 g
MUFA 22:1 c (Omega-9, Erucic acid — cis)	0.027 g	—
MUFA 24:1 c (Omega-9, Nervonic acid — cis)	0.006 g	—
Fatty acids, total polyunsaturated	14.6 g	12.8 g	+14%
PUFA 18:2 (Omega-6, Linoleic acid)	14.5 g	12.7 g	+14%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	14.5 g	12.7 g	+14%
PUFA 18:2 CLAs	0.008 g	—
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.082 g	0.096 g	-15%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.082 g	0.096 g	-15%
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	0 g	—
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0.001 g	0 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.013 g	—
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	0 g	—
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid)	0 g	—
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid)	0 g	—
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.010 g	0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0.005 g	0 g
PUFA 22:4 (Omega-6, Adrenic acid)	0.005 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	=
Fatty acids, total trans-monoenoic	0.023 g	0.096 g	-76%
TFA 16:1 t	0.001 g	—
TFA 18:1 t	0.021 g	0.096 g	-78%
TFA 22:1 t	0 g	—
TFA 18:2 t not further defined	0.032 g	—
Fatty acids, total trans-polyenoic	0.032 g	—
Phytosterols	—	444 mg
Tryptophan (EAA)	0.220 g	0 g
Threonine (EAA)	0.703 g	0 g
Isoleucine (EAA, BCAA)	0.826 g	0 g
Leucine (EAA, BCAA)	1.66 g	0 g
Lysine (EAA)	0.782 g	0 g
Methionine (EAA)	0.283 g	0 g
Cystine (conditionally essential)	0.288 g	0 g
Phenylalanine (EAA)	1.18 g	0 g
Tyrosine (conditionally essential)	0.786 g	0 g
Valine (EAA, BCAA)	1.00 g	0 g
Arginine (conditionally essential)	2.96 g	0 g
Histidine (EAA)	0.572 g	0 g
Alanine	0.982 g	0 g
Aspartic acid	2.89 g	0 g
Glutamic acid	5.57 g	0 g
Glycine (conditionally essential)	1.39 g	0 g
Proline (conditionally essential)	0.957 g	0 g
Serine	1.17 g	0 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, mixed nuts, oil roasted, with peanuts, lightly salted nutrition facts Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) nutrition facts Compare other foods →

Dig deeper — biggest differences

Choline, total +25900% in Nuts, mixed nuts, oil roasted, with peanuts, lightly salted Vitamin E (alpha-tocopherol) -77% in Nuts, mixed nuts, oil roasted, with peanuts, lightly salted

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