Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, pecans, dry roasted, with salt added is higher in more vitamins & minerals
Calories (kcal)
Nuts 710
Oil 884
Protein (g)
Nuts 9.50
Oil 0
Carbs (g)
Nuts 13.6
Oil 0
Fat (g)
Nuts 74.3
Oil 100
Fiber (g)
Nuts 9.40
Oil —
Quick answers
Which has more protein?
Nuts, pecans, dry roasted, with salt added — 9.50g vs 0g per 100g.
Which has fewer calories?
Nuts, pecans, dry roasted, with salt added — 710 vs 884 kcal per 100g.
Which is more nutrient-dense?
Nuts, pecans, dry roasted, with 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 | 710 kcal | 884 kcal | -20% |
| Macronutrients | |||
| Water | 1.12 g | 0 g | |
| Protein | 9.50 g | 0 g | |
| Total lipid (fat) | 74.3 g | 100 g | -26% |
| Carbohydrate, by difference | 13.6 g | 0 g | |
| Fiber, total dietary | 9.40 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.28 g | 4.63 g | +36% |
| Fatty acids, total monounsaturated | 44.0 g | 37.0 g | +19% |
| Fatty acids, total trans | — | 1.76 g | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | — | |
| Thiamin (Vitamin B1) | 0.450 mg | — | |
| Riboflavin (Vitamin B2) | 0.107 mg | — | |
| Niacin (Vitamin B3) | 1.17 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.703 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.187 mg | — | |
| Biotin (Vitamin B7) | 16.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 7.00 ug | — | |
| Carotene, beta | 84.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.30 mg | 21.6 mg | -94% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 72.0 mg | — | |
| Iron, Fe | 2.80 mg | — | |
| Magnesium, Mg | 132 mg | — | |
| Phosphorus, P | 293 mg | — | |
| Potassium, K | 424 mg | — | |
| Sodium, Na | 383 mg | 0 mg | |
| Zinc, Zn | 5.07 mg | — | |
| Copper, Cu | 1.17 mg | — | |
| Manganese, Mn | 3.93 mg | — | |
| Selenium, Se | 4.00 ug | — | |
| Other Nutrients | |||
| Energy | 2969 kj | 3699 kj | -20% |
| Ash | 1.56 g | 0 g | |
| Total Sugars | 4.06 g | — | |
| Sucrose | 4.00 g | — | |
| Glucose | 0.040 g | — | |
| Fructose | 0.040 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 0.240 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 16.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 16.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 140 IU | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.140 mg | 1.17 mg | -88% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 23.6 mg | 101 mg | -77% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.770 mg | 30.9 mg | -98% |
| 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 | — | |
| 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 | 0.063 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 4.39 g | 2.98 g | +47% |
| SFA 17:0 (Margaric acid) | 0 g | 0 g | = |
| SFA 18:0 (Stearic acid) | 1.83 g | 1.15 g | +58% |
| SFA 20:0 (Arachidic acid) | 0.071 g | 0.360 g | -80% |
| SFA 22:0 (Behenic acid) | 0 g | 0.070 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.133 g | -100% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.133 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 43.7 g | 36.3 g | +21% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 36.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.214 g | 0.476 g | -55% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.141 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.141 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 20.6 g | 53.4 g | -61% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 19.6 g | 45.9 g | -57% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 45.4 g | |
| PUFA 18:2 i | — | 0.569 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.994 g | 7.43 g | -87% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 6.24 g | |
| PUFA 18:3i | — | 1.19 g | |
| 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 | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic 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 | 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 | — | |
| Fatty acids, total trans-polyenoic | — | 1.76 g | |
| Phytosterols | 85.0 mg | — | |
| Stigmasterol | 2.00 mg | — | |
| Campesterol | 4.00 mg | — | |
| Beta-sitosterol | 78.0 mg | — | |
| Tryptophan (EAA) | 0.096 g | — | |
| Threonine (EAA) | 0.317 g | — | |
| Isoleucine (EAA, BCAA) | 0.348 g | — | |
| Leucine (EAA, BCAA) | 0.619 g | — | |
| Lysine (EAA) | 0.297 g | — | |
| Methionine (EAA) | 0.189 g | — | |
| Cystine (conditionally essential) | 0.158 g | — | |
| Phenylalanine (EAA) | 0.441 g | — | |
| Tyrosine (conditionally essential) | 0.223 g | — | |
| Valine (EAA, BCAA) | 0.426 g | — | |
| Arginine (conditionally essential) | 1.22 g | — | |
| Histidine (EAA) | 0.271 g | — | |
| Alanine | 0.411 g | — | |
| Aspartic acid | 0.963 g | — | |
| Glutamic acid | 1.89 g | — | |
| Glycine (conditionally essential) | 0.469 g | — | |
| Proline (conditionally essential) | 0.376 g | — | |
| Serine | 0.491 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Nuts, pecans, dry roasted, with salt added nutrition facts Oil, cooking and salad, ENOVA, 80% diglycerides nutrition facts Compare other foods →
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