Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, pine nuts, pinyon, dried is higher in more vitamins & minerals
Calories (kcal)
Nuts 629
Oil 894
Protein (g)
Nuts 11.6
Oil 0
Carbs (g)
Nuts 19.3
Oil 0
Fat (g)
Nuts 61.0
Oil 99.3
Fiber (g)
Nuts 10.7
Oil 0
Quick answers
Which has more protein?
Nuts, pine nuts, pinyon, dried — 11.6g vs 0g per 100g.
Which has fewer calories?
Nuts, pine nuts, pinyon, dried — 629 vs 894 kcal per 100g.
Which is more nutrient-dense?
Nuts, pine nuts, pinyon, 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 | 629 kcal | 894 kcal | -30% |
| Macronutrients | |||
| Water | 5.90 g | 0.250 g | +2260% |
| Protein | 11.6 g | 0 g | |
| Total lipid (fat) | 61.0 g | 99.3 g | -39% |
| Carbohydrate, by difference | 19.3 g | 0 g | |
| Fiber, total dietary | 10.7 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.38 g | 14.7 g | -36% |
| Fatty acids, total monounsaturated | 22.9 g | 54.5 g | -58% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.00 mg | 0 mg | |
| Thiamin (Vitamin B1) | 1.24 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.223 mg | 0 mg | |
| Niacin (Vitamin B3) | 4.37 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.210 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.111 mg | 0 mg | |
| Biotin (Vitamin B7) | 58.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 1044 ug | -100% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 6.28 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0.700 ug | -100% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 2.10 ug | |
| Minerals | |||
| Calcium, Ca | 8.00 mg | 0 mg | |
| Iron, Fe | 3.06 mg | 0 mg | |
| Magnesium, Mg | 234 mg | 0 mg | |
| Phosphorus, P | 35.0 mg | 0 mg | |
| Potassium, K | 628 mg | 0 mg | |
| Sodium, Na | 72.0 mg | 0 mg | |
| Zinc, Zn | 4.28 mg | 0 mg | |
| Copper, Cu | 1.03 mg | 0 mg | |
| Manganese, Mn | 4.33 mg | 0 mg | |
| Selenium, Se | — | 2.20 ug | |
| Other Nutrients | |||
| Energy | 2632 kj | 3740 kj | -30% |
| Ash | 2.26 g | 0 g | |
| Total Sugars | — | 0 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 58.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 58.0 ug | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 1044 ug | -100% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 29.0 IU | 3480 IU | -99% |
| 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 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 | 30.0 IU | -100% |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| 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) | — | 4.88 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0.280 g | |
| SFA 16:0 (Palmitic acid) | 4.42 g | 8.81 g | -50% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 2.01 g | 0.670 g | +200% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.560 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.060 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.250 g | 11.0 g | -98% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 21.5 g | 21.9 g | -2% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.16 g | 15.0 g | -92% |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 5.85 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.130 g | |
| Fatty acids, total polyunsaturated | 25.7 g | 18.1 g | +42% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 24.9 g | 0.950 g | +2519% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.787 g | 0.790 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.970 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.200 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.100 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.720 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 3.93 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0.280 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.160 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 3.44 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 6.52 g | |
| Tryptophan (EAA) | 0.146 g | — | |
| Threonine (EAA) | 0.367 g | — | |
| Isoleucine (EAA, BCAA) | 0.450 g | — | |
| Leucine (EAA, BCAA) | 0.834 g | — | |
| Lysine (EAA) | 0.434 g | — | |
| Methionine (EAA) | 0.207 g | — | |
| Cystine (conditionally essential) | 0.210 g | — | |
| Phenylalanine (EAA) | 0.443 g | — | |
| Tyrosine (conditionally essential) | 0.424 g | — | |
| Valine (EAA, BCAA) | 0.598 g | — | |
| Arginine (conditionally essential) | 2.25 g | — | |
| Histidine (EAA) | 0.277 g | — | |
| Alanine | 0.605 g | — | |
| Aspartic acid | 1.05 g | — | |
| Glutamic acid | 1.97 g | — | |
| Glycine (conditionally essential) | 0.589 g | — | |
| Proline (conditionally essential) | 0.622 g | — | |
| Serine | 0.491 g | — | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0.490 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 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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