Nuts vs Oil

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

Nuts, pecans is higher in more vitamins & minerals

Calories (kcal)

Nuts 691
Oil 900

Protein (g)

Nuts 9.17
Oil 0

Carbs (g)

Nuts 13.9
Oil 0

Fat (g)

Nuts 72.0
Oil 100

Fiber (g)

Nuts 9.60
Oil 0

Quick answers

Which has more protein?

Nuts, pecans — 9.17g vs 0g per 100g.

Which has fewer calories?

Nuts, pecans — 691 vs 900 kcal per 100g.

Which is more nutrient-dense?

Nuts, pecans 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
Energy
Energy 691 kcal 900 kcal
Macronutrients
Water 3.52 g 0 g
Protein 9.17 g 0 g
Total lipid (fat) 72.0 g 100 g
Carbohydrate, by difference 13.9 g 0 g
Fiber, total dietary 9.60 g 0 g
Fats & Fatty Acids
Fatty acids, total saturated 6.18 g 12.9 g
Fatty acids, total monounsaturated 40.8 g 27.6 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 1.10 mg 0 mg
Thiamin (Vitamin B1) 0.660 mg 0 mg
Riboflavin (Vitamin B2) 0.130 mg 0 mg
Niacin (Vitamin B3) 1.17 mg 0 mg
Pantothenic acid (Vitamin B5) 0.863 mg 0 mg
Vitamin B-6 — Pyridoxine 0.210 mg 0 mg
Biotin (Vitamin B7) 22.0 ug 0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 40.5 mg 0.200 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 3.00 ug 0 ug
Carotene, beta 29.0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 1.40 mg 14.3 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 70.0 mg 0 mg
Iron, Fe 2.53 mg 0 mg
Magnesium, Mg 121 mg 0 mg
Phosphorus, P 277 mg 0 mg
Potassium, K 410 mg 0 mg
Sodium, Na 0 mg 0 mg
Zinc, Zn 4.53 mg 0 mg
Copper, Cu 1.20 mg 0 mg
Manganese, Mn 4.50 mg —
Selenium, Se 3.80 ug 0 ug
Other Nutrients
Energy 2889 kj 3766 kj
Ash 1.49 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 0.460 g —
Fluoride, F 10.0 ug —
Folic acid (Vitamin B9 — synthetic) 22.0 ug 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 22.0 ug 0 ug
Betaine 0.700 mg —
Vitamin B-12, added 0 ug 0 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) 9.00 ug 0 ug
Vitamin A, IU 56.0 IU 0 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 17.0 ug 0 ug
Vitamin E, added 0 mg 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.390 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 24.4 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.470 mg —
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 3.50 ug 1.90 ug
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 0.024 g
SFA 15:0 (Pentadecanoic acid) 0 g 0 g
SFA 16:0 (Palmitic acid) 4.37 g 10.6 g
SFA 17:0 (Margaric acid) 0 g 0.067 g
SFA 18:0 (Stearic acid) 1.75 g 1.85 g
SFA 20:0 (Arachidic acid) 0.069 g 0.431 g
SFA 22:0 (Behenic acid) 0 g 0 g
SFA 24:0 (Lignoceric acid) 0 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g 0.114 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) — 0.114 g
MUFA 18:1 (Omega-9, Oleic acid family) 40.6 g 27.3 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) — 27.3 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.207 g 0.129 g
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 21.6 g 54.7 g
PUFA 18:2 (Omega-6, Linoleic acid) 20.6 g 53.5 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) — 53.2 g
PUFA 18:2 i — 0.286 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.986 g 1.16 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) — 1.16 g
PUFA 18:3i — 0 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 —
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
TFA 18:1 t — 0 g
Stigmasterol 3.00 mg 56.0 mg
Campesterol 6.00 mg 189 mg
Beta-sitosterol 117 mg 621 mg
Tryptophan (EAA) 0.093 g 0 g
Threonine (EAA) 0.306 g 0 g
Isoleucine (EAA, BCAA) 0.336 g 0 g
Leucine (EAA, BCAA) 0.598 g 0 g
Lysine (EAA) 0.287 g 0 g
Methionine (EAA) 0.183 g 0 g
Cystine (conditionally essential) 0.152 g 0 g
Phenylalanine (EAA) 0.426 g 0 g
Tyrosine (conditionally essential) 0.215 g 0 g
Valine (EAA, BCAA) 0.411 g 0 g
Arginine (conditionally essential) 1.18 g 0 g
Histidine (EAA) 0.262 g 0 g
Alanine 0.397 g 0 g
Aspartic acid 0.929 g 0 g
Glutamic acid 1.83 g 0 g
Glycine (conditionally essential) 0.453 g 0 g
Proline (conditionally essential) 0.363 g 0 g
Serine 0.474 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, pecans nutrition facts Oil, corn, industrial and retail, all purpose salad or cooking nutrition facts Compare other foods →

Dig deeper — biggest differences

Choline, total +20150% in Nuts, pecans Vitamin E (alpha-tocopherol) -90% in Nuts, pecans

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