Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, pistachio nuts, raw is higher in more vitamins & minerals
Calories (kcal)
Nuts 560
Oil 884
Protein (g)
Nuts 20.2
Oil 0
Carbs (g)
Nuts 27.2
Oil 0
Fat (g)
Nuts 45.3
Oil 100
Fiber (g)
Nuts 10.6
Oil 0
Quick answers
Which has more protein?
Nuts, pistachio nuts, raw — 20.2g vs 0g per 100g.
Which has fewer calories?
Nuts, pistachio nuts, raw — 560 vs 884 kcal per 100g.
Which is more nutrient-dense?
Nuts, pistachio nuts, raw 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 | 560 kcal | 884 kcal | -37% |
| Macronutrients | |||
| Water | 4.37 g | 0 g | |
| Protein | 20.2 g | 0 g | |
| Total lipid (fat) | 45.3 g | 100 g | -55% |
| Carbohydrate, by difference | 27.2 g | 0 g | |
| Fiber, total dietary | 10.6 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.91 g | 19.7 g | -70% |
| Fatty acids, total monounsaturated | 23.3 g | 39.3 g | -41% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 5.60 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.870 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.160 mg | 0 mg | |
| Niacin (Vitamin B3) | 1.30 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.520 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 1.70 mg | 0 mg | |
| Biotin (Vitamin B7) | 51.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 26.0 ug | 0 ug | |
| Carotene, beta | 305 ug | 0 ug | |
| Carotene, alpha | 10.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 2.86 mg | 32.3 mg | -91% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 105 mg | 0 mg | |
| Iron, Fe | 3.92 mg | 0.070 mg | +5500% |
| Magnesium, Mg | 121 mg | 0 mg | |
| Phosphorus, P | 490 mg | 0 mg | |
| Potassium, K | 1025 mg | 0 mg | |
| Sodium, Na | 1.00 mg | 0 mg | |
| Zinc, Zn | 2.20 mg | 0 mg | |
| Copper, Cu | 1.30 mg | — | |
| Manganese, Mn | 1.20 mg | — | |
| Selenium, Se | 7.00 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2342 kj | 3699 kj | -37% |
| Ash | 2.99 g | 0 g | |
| Total Sugars | 7.66 g | 0 g | |
| Sucrose | 6.87 g | — | |
| Glucose | 0.320 g | — | |
| Fructose | 0.240 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.170 g | — | |
| Starch | 1.67 g | — | |
| Fluoride, F | 3.40 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 51.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 51.0 ug | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 516 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | 2903 ug | 0 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 20.4 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.800 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 1.67 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 24.7 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0.012 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.004 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.019 g | 0.700 g | -97% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 5.26 g | 16.9 g | -69% |
| SFA 17:0 (Margaric acid) | 0.009 g | — | |
| SFA 18:0 (Stearic acid) | 0.478 g | 1.60 g | -70% |
| SFA 20:0 (Arachidic acid) | 0.046 g | — | |
| SFA 22:0 (Behenic acid) | 0.040 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.495 g | 0.200 g | +147% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 22.7 g | 39.1 g | -42% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.089 g | 0 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 | 14.4 g | 35.0 g | -59% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 14.1 g | 33.4 g | -58% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 14.1 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.289 g | 1.60 g | -82% |
| 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 | = |
| Phytosterols | 214 mg | 1190 mg | -82% |
| Stigmasterol | 5.00 mg | — | |
| Campesterol | 10.0 mg | — | |
| Beta-sitosterol | 198 mg | — | |
| Tryptophan (EAA) | 0.251 g | 0 g | |
| Threonine (EAA) | 0.684 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.917 g | 0 g | |
| Leucine (EAA, BCAA) | 1.60 g | 0 g | |
| Lysine (EAA) | 1.14 g | 0 g | |
| Methionine (EAA) | 0.360 g | 0 g | |
| Cystine (conditionally essential) | 0.292 g | 0 g | |
| Phenylalanine (EAA) | 1.09 g | 0 g | |
| Tyrosine (conditionally essential) | 0.509 g | 0 g | |
| Valine (EAA, BCAA) | 1.25 g | 0 g | |
| Arginine (conditionally essential) | 2.13 g | 0 g | |
| Histidine (EAA) | 0.512 g | 0 g | |
| Alanine | 0.973 g | 0 g | |
| Aspartic acid | 1.88 g | 0 g | |
| Glutamic acid | 4.30 g | 0 g | |
| Glycine (conditionally essential) | 1.01 g | 0 g | |
| Proline (conditionally essential) | 0.938 g | 0 g | |
| Serine | 1.28 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.
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