Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, pilinuts, dried is higher in more vitamins & minerals
Calories (kcal)
Nuts 719
Oil 884
Protein (g)
Nuts 10.8
Oil 0
Carbs (g)
Nuts 3.98
Oil 0
Fat (g)
Nuts 79.6
Oil 100
Fiber (g)
Nuts —
Oil 0
Quick answers
Which has more protein?
Nuts, pilinuts, dried — 10.8g vs 0g per 100g.
Which has fewer calories?
Nuts, pilinuts, dried — 719 vs 884 kcal per 100g.
Which is more nutrient-dense?
Nuts, pilinuts, dried 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 | 719 kcal | 884 kcal | -19% |
| Macronutrients | |||
| Water | 2.77 g | 0 g | |
| Protein | 10.8 g | 0 g | |
| Total lipid (fat) | 79.6 g | 100 g | -20% |
| Carbohydrate, by difference | 3.98 g | 0 g | |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 31.2 g | 49.3 g | -37% |
| Fatty acids, total monounsaturated | 37.2 g | 37.0 g | +1% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.913 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.093 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.519 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.479 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.115 mg | 0 mg | |
| Biotin (Vitamin B7) | 60.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 0.300 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 15.9 mg | |
| Minerals | |||
| Calcium, Ca | 145 mg | 0 mg | |
| Iron, Fe | 3.53 mg | 0.010 mg | +35200% |
| Magnesium, Mg | 302 mg | 0 mg | |
| Phosphorus, P | 575 mg | 0 mg | |
| Potassium, K | 507 mg | 0 mg | |
| Sodium, Na | 3.00 mg | 0 mg | |
| Zinc, Zn | 2.97 mg | 0 mg | |
| Copper, Cu | 0.958 mg | 0 mg | |
| Manganese, Mn | 2.31 mg | — | |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy | 3008 kj | 3699 kj | -19% |
| Ash | 2.91 g | 0 g | |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 60.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 60.0 ug | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 41.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin K1 — Phylloquinone | — | 8.00 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.100 g | |
| SFA 14:0 (Myristic acid) | — | 1.00 g | |
| SFA 16:0 (Palmitic acid) | 22.0 g | 43.5 g | -49% |
| SFA 18:0 (Stearic acid) | 9.15 g | 4.30 g | +113% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.300 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 37.2 g | 36.6 g | +2% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.100 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 7.61 g | 9.30 g | -18% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.61 g | 9.10 g | -16% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.200 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic 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 | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.189 g | 0 g | |
| Threonine (EAA) | 0.407 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.483 g | 0 g | |
| Leucine (EAA, BCAA) | 0.890 g | 0 g | |
| Lysine (EAA) | 0.369 g | 0 g | |
| Methionine (EAA) | 0.395 g | 0 g | |
| Cystine (conditionally essential) | 0.189 g | 0 g | |
| Phenylalanine (EAA) | 0.497 g | 0 g | |
| Tyrosine (conditionally essential) | 0.381 g | 0 g | |
| Valine (EAA, BCAA) | 0.701 g | 0 g | |
| Arginine (conditionally essential) | 1.52 g | 0 g | |
| Histidine (EAA) | 0.255 g | 0 g | |
| Alanine | 0.509 g | 0 g | |
| Aspartic acid | 1.22 g | 0 g | |
| Glutamic acid | 2.39 g | 0 g | |
| Glycine (conditionally essential) | 0.650 g | 0 g | |
| Proline (conditionally essential) | 0.471 g | 0 g | |
| Serine | 0.599 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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