Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, pecans, oil roasted, without salt added is higher in more vitamins & minerals
Calories (kcal)
Nuts 715
Oil 884
Protein (g)
Nuts 9.20
Oil 0
Carbs (g)
Nuts 13.0
Oil 0
Fat (g)
Nuts 75.2
Oil 100
Fiber (g)
Nuts 9.50
Oil 0
Quick answers
Which has more protein?
Nuts, pecans, oil roasted, without salt added — 9.20g vs 0g per 100g.
Which has fewer calories?
Nuts, pecans, oil roasted, without salt added — 715 vs 884 kcal per 100g.
Which is more nutrient-dense?
Nuts, pecans, oil 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 | 715 kcal | 884 kcal | -19% |
| Macronutrients | |||
| Water | 1.13 g | 0 g | |
| Protein | 9.20 g | 0 g | |
| Total lipid (fat) | 75.2 g | 100 g | -25% |
| Carbohydrate, by difference | 13.0 g | 0 g | |
| Fiber, total dietary | 9.50 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.24 g | 15.6 g | -54% |
| Fatty acids, total monounsaturated | 41.0 g | 22.8 g | +80% |
| Fatty acids, total trans | — | 0.533 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.473 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.110 mg | 0 mg | |
| Niacin (Vitamin B3) | 1.20 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.737 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.187 mg | 0 mg | |
| Biotin (Vitamin B7) | 15.0 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 | 5.00 ug | 0 ug | |
| Carotene, beta | 62.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 2.53 mg | 8.18 mg | -69% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 67.0 mg | 0 mg | |
| Iron, Fe | 2.47 mg | 0.050 mg | +4840% |
| Magnesium, Mg | 121 mg | 0 mg | |
| Phosphorus, P | 263 mg | 0 mg | |
| Potassium, K | 392 mg | 0 mg | |
| Sodium, Na | 1.00 mg | 0 mg | |
| Zinc, Zn | 4.47 mg | 0.010 mg | +44600% |
| Copper, Cu | 1.20 mg | 0 mg | |
| Manganese, Mn | 3.70 mg | 0 mg | |
| Selenium, Se | 6.00 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2990 kj | 3699 kj | -19% |
| Ash | 1.42 g | 0 g | |
| Total Sugars | 3.97 g | 0 g | |
| Sucrose | 3.90 g | — | |
| Glucose | 0.040 g | — | |
| Fructose | 0.040 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 0.280 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 0 ug | |
| Betaine | — | 0 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 104 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.350 mg | 0.900 mg | -61% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 24.2 mg | 64.3 mg | -62% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 1.07 mg | 21.3 mg | -95% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.040 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0.030 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0.010 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 184 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 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 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 4.97 g | 10.5 g | -52% |
| SFA 17:0 (Margaric acid) | 0 g | 0.034 g | -100% |
| SFA 18:0 (Stearic acid) | 1.85 g | 4.43 g | -58% |
| SFA 20:0 (Arachidic acid) | 0.145 g | 0.361 g | -60% |
| SFA 22:0 (Behenic acid) | 0.162 g | 0.366 g | -56% |
| SFA 24:0 (Lignoceric acid) | 0.114 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.024 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 40.7 g | 22.5 g | +80% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 22.5 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.265 g | 0.233 g | +14% |
| 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 | 23.6 g | 57.7 g | -59% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 22.6 g | 51.0 g | -56% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 50.4 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.03 g | 6.79 g | -85% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 6.79 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 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 | 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 | = |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| TFA 18:2 t,t | — | 0.533 g | |
| Fatty acids, total trans-polyenoic | — | 0.533 g | |
| Phytosterols | 108 mg | — | |
| Stigmasterol | 5.00 mg | 59.0 mg | -92% |
| Campesterol | 7.00 mg | 62.0 mg | -89% |
| Beta-sitosterol | 96.0 mg | 172 mg | -44% |
| Tryptophan (EAA) | 0.093 g | 0 g | |
| Threonine (EAA) | 0.307 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.337 g | 0 g | |
| Leucine (EAA, BCAA) | 0.600 g | 0 g | |
| Lysine (EAA) | 0.288 g | 0 g | |
| Methionine (EAA) | 0.183 g | 0 g | |
| Cystine (conditionally essential) | 0.153 g | 0 g | |
| Phenylalanine (EAA) | 0.428 g | 0 g | |
| Tyrosine (conditionally essential) | 0.216 g | 0 g | |
| Valine (EAA, BCAA) | 0.413 g | 0 g | |
| Arginine (conditionally essential) | 1.18 g | 0 g | |
| Histidine (EAA) | 0.262 g | 0 g | |
| Alanine | 0.398 g | 0 g | |
| Aspartic acid | 0.933 g | 0 g | |
| Glutamic acid | 1.84 g | 0 g | |
| Glycine (conditionally essential) | 0.454 g | 0 g | |
| Proline (conditionally essential) | 0.364 g | 0 g | |
| Serine | 0.476 g | 0 g | |
| Alcohol, ethyl | — | 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.
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