Nuts vs Oil

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

Nuts, walnuts, dry roasted, with salt added is higher in more vitamins & minerals

Calories (kcal)

Nuts 643
Oil 884

Protein (g)

Nuts 14.3
Oil 0.110

Carbs (g)

Nuts 17.9
Oil 0

Fat (g)

Nuts 60.7
Oil 100.0

Fiber (g)

Nuts 7.10
Oil 0

Quick answers

Which has more protein?

Nuts, walnuts, dry roasted, with salt added — 14.3g vs 0.110g per 100g.

Which has fewer calories?

Nuts, walnuts, dry roasted, with salt added — 643 vs 884 kcal per 100g.

Which is more nutrient-dense?

Nuts, walnuts, dry roasted, with salt added 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 643 kcal 884 kcal
Macronutrients
Water 4.39 g 0.120 g
Protein 14.3 g 0.110 g
Total lipid (fat) 60.7 g 100.0 g
Carbohydrate, by difference 17.9 g 0 g
Fiber, total dietary 7.10 g 0 g
Fats & Fatty Acids
Fatty acids, total saturated 5.36 g 8.98 g
Fatty acids, total monounsaturated 8.37 g 18.4 g
Fatty acids, total trans 0 g 0.094 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 1.40 mg 0 mg
Thiamin (Vitamin B1) 0.521 mg 0 mg
Riboflavin (Vitamin B2) 0.298 mg 0 mg
Niacin (Vitamin B3) 2.22 mg 0 mg
Vitamin B-6 — Pyridoxine 0.526 mg 0 mg
Biotin (Vitamin B7) 91.0 ug 0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 38.0 mg 0.200 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 1.00 ug 0 ug
Carotene, beta 11.0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 0.900 mg 0.470 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 71.0 mg 1.00 mg
Iron, Fe 2.57 mg 0 mg
Magnesium, Mg 151 mg 0 mg
Phosphorus, P 329 mg 1.00 mg
Potassium, K 459 mg 0 mg
Sodium, Na 643 mg 0 mg
Zinc, Zn 2.98 mg 0.070 mg
Copper, Cu 1.49 mg 0 mg
Manganese, Mn — 0 mg
Selenium, Se 5.00 ug 0 ug
Other Nutrients
Energy 2690 kj 3700 kj
Ash 2.76 g 0 g
Total Sugars 3.57 g 0 g
Folic acid (Vitamin B9 — synthetic) 91.0 ug 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 91.0 ug 0 ug
Vitamin B-12, added 0 ug 0 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) 0 ug 0 ug
Vitamin A, IU 19.0 IU 0 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 8.00 ug 0 ug
Vitamin E, added 0 mg 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) — 0.550 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) — 28.8 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) — 1.65 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) — 0.870 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) — 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) — 0.890 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) — 0 mg
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 3.30 ug 9.30 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 0.008 g
SFA 12:0 (Lauric acid) 0.001 g 0.018 g
SFA 14:0 (Myristic acid) 0.001 g 0.077 g
SFA 15:0 (Pentadecanoic acid) — 0.027 g
SFA 16:0 (Palmitic acid) 3.85 g 5.11 g
SFA 17:0 (Margaric acid) — 0.051 g
SFA 18:0 (Stearic acid) 1.45 g 3.37 g
SFA 20:0 (Arachidic acid) — 0.131 g
SFA 22:0 (Behenic acid) — 0.113 g
SFA 24:0 (Lignoceric acid) — 0.075 g
MUFA 14:1 (Myristoleic acid) — 0.008 g
MUFA 15:1 (Pentadecenoic acid) — 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.001 g 0.060 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) — 0.060 g
MUFA 17:1 (Heptadecenoic acid) — 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 8.24 g 18.3 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) — 18.3 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.125 g 0 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0.031 g
MUFA 22:1 c (Omega-9, Erucic acid — cis) — 0.017 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) — 0.023 g
Fatty acids, total polyunsaturated 44.2 g 67.8 g
PUFA 18:2 (Omega-6, Linoleic acid) 35.7 g 14.3 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) — 14.2 g
PUFA 18:2 CLAs — 0.031 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 8.49 g 53.4 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) — 53.4 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) — 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) — 0.031 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) — 0.096 g
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) — 0.081 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) — 0.015 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 22:4 (Omega-6, Adrenic acid) — 0.013 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 — 0.044 g
TFA 16:1 t — 0 g
TFA 18:1 t — 0.030 g
TFA 22:1 t — 0.014 g
TFA 18:2 t not further defined — 0.050 g
Fatty acids, total trans-polyenoic — 0.050 g
Stigmasterol — 30.0 mg
Campesterol — 98.0 mg
Beta-sitosterol — 206 mg
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, walnuts, dry roasted, with salt added nutrition facts Oil, flaxseed, cold pressed nutrition facts Compare other foods →

Dig deeper — biggest differences

Phosphorus, P +32800% in Nuts, walnuts, dry roasted, with salt added Choline, total +18900% in Nuts, walnuts, dry roasted, with salt added Protein +12891% in Nuts, walnuts, dry roasted, with salt added Calcium, Ca +7000% in Nuts, walnuts, dry roasted, with salt added

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