Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, pine nuts, dried is higher in more vitamins & minerals
Calories (kcal)
Nuts 673
Oil 884
Protein (g)
Nuts 13.7
Oil 0
Carbs (g)
Nuts 13.1
Oil 0
Fat (g)
Nuts 68.4
Oil 100
Fiber (g)
Nuts 3.70
Oil 0
Quick answers
Which has more protein?
Nuts, pine nuts, dried — 13.7g vs 0g per 100g.
Which has fewer calories?
Nuts, pine nuts, dried — 673 vs 884 kcal per 100g.
Which is more nutrient-dense?
Nuts, pine nuts, 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 | 673 kcal | 884 kcal | -24% |
| Macronutrients | |||
| Water | 2.28 g | 0 g | |
| Protein | 13.7 g | 0 g | |
| Total lipid (fat) | 68.4 g | 100 g | -32% |
| Carbohydrate, by difference | 13.1 g | 0 g | |
| Fiber, total dietary | 3.70 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.90 g | 7.36 g | -33% |
| Fatty acids, total monounsaturated | 18.8 g | 63.3 g | -70% |
| Fatty acids, total trans | — | 0.395 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.800 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.364 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.227 mg | 0 mg | |
| Niacin (Vitamin B3) | 4.39 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.313 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.094 mg | 0 mg | |
| Biotin (Vitamin B7) | 34.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 55.8 mg | 0.200 mg | +27800% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 17.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 9.33 mg | 17.5 mg | -47% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 16.0 mg | 0 mg | |
| Iron, Fe | 5.53 mg | 0 mg | |
| Magnesium, Mg | 251 mg | 0 mg | |
| Phosphorus, P | 575 mg | 0 mg | |
| Potassium, K | 597 mg | 0 mg | |
| Sodium, Na | 2.00 mg | 0 mg | |
| Zinc, Zn | 6.45 mg | 0 mg | |
| Copper, Cu | 1.32 mg | 0 mg | |
| Manganese, Mn | 8.80 mg | 0 mg | |
| Selenium, Se | 0.700 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2816 kj | 3699 kj | -24% |
| Ash | 2.59 g | 0 g | |
| Total Sugars | 3.59 g | 0 g | |
| Sucrose | 3.45 g | — | |
| Glucose | 0.070 g | — | |
| Fructose | 0.070 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 1.43 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 34.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 34.0 ug | 0 ug | |
| Betaine | 0.400 mg | 0 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 29.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 9.00 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 11.1 mg | 27.3 mg | -59% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.990 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.030 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.690 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0.010 mg | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 53.9 ug | 71.3 ug | -24% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 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 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 3.21 g | 4.30 g | -25% |
| SFA 17:0 (Margaric acid) | 0 g | 0 g | = |
| SFA 18:0 (Stearic acid) | 1.39 g | 2.09 g | -33% |
| SFA 20:0 (Arachidic acid) | 0.229 g | 0.650 g | -65% |
| SFA 22:0 (Behenic acid) | 0.068 g | 0.330 g | -79% |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.017 g | 0.214 g | -92% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 17.9 g | 61.7 g | -71% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 61.7 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.801 g | 1.32 g | -39% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 34.1 g | 28.1 g | +21% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 33.2 g | 19.0 g | +74% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 18.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.164 g | 9.14 g | -98% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.112 g | 9.14 g | -99% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.052 g | 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) | 0.404 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.353 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 | — | 0.030 g | |
| TFA 18:1 t | — | 0.030 g | |
| TFA 18:2 t,t | — | 0.365 g | |
| Fatty acids, total trans-polyenoic | — | 0.365 g | |
| Stigmasterol | 0 mg | 3.00 mg | -100% |
| Campesterol | 20.0 mg | 241 mg | -92% |
| Beta-sitosterol | 132 mg | 413 mg | -68% |
| Tryptophan (EAA) | 0.107 g | — | |
| Threonine (EAA) | 0.370 g | — | |
| Isoleucine (EAA, BCAA) | 0.542 g | — | |
| Leucine (EAA, BCAA) | 0.991 g | — | |
| Lysine (EAA) | 0.540 g | — | |
| Methionine (EAA) | 0.259 g | — | |
| Cystine (conditionally essential) | 0.289 g | — | |
| Phenylalanine (EAA) | 0.524 g | — | |
| Tyrosine (conditionally essential) | 0.509 g | — | |
| Valine (EAA, BCAA) | 0.687 g | — | |
| Arginine (conditionally essential) | 2.41 g | — | |
| Histidine (EAA) | 0.341 g | — | |
| Alanine | 0.684 g | — | |
| Aspartic acid | 1.30 g | — | |
| Glutamic acid | 2.93 g | — | |
| Glycine (conditionally essential) | 0.691 g | — | |
| Proline (conditionally essential) | 0.673 g | — | |
| Serine | 0.835 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.
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