Nuts vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Nuts, walnuts, English, halves, raw is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Oil 884
Protein (g)
Nuts 14.6
Oil 0
Carbs (g)
Nuts 10.9
Oil 0
Fat (g)
Nuts 69.7
Oil 100
Fiber (g)
Nuts 5.21
Oil 0
Quick answers
Which has more protein?
Nuts, walnuts, English, halves, raw — 14.6g vs 0g per 100g.
Which is more nutrient-dense?
Nuts, walnuts, English, halves, 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 | — | 884 kcal | |
| Macronutrients | |||
| Water | 3.14 g | 0 g | |
| Protein | 14.6 g | 0 g | |
| Total lipid (fat) | 69.7 g | 100 g | -30% |
| Carbohydrate, by difference | 10.9 g | 0 g | |
| Fiber, total dietary | 5.21 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.05 g | 6.20 g | -2% |
| Fatty acids, total monounsaturated | 9.63 g | 14.4 g | -33% |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.230 mg | 0 mg | |
| Riboflavin (Vitamin B2) | — | 0 mg | |
| Niacin (Vitamin B3) | 1.22 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.660 mg | 0 mg | |
| Biotin (Vitamin B7) | — | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 34.1 mg | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 88.3 mg | 0 mg | |
| Iron, Fe | 2.23 mg | 0 mg | |
| Magnesium, Mg | 142 mg | 0 mg | |
| Phosphorus, P | 365 mg | 0 mg | |
| Potassium, K | 424 mg | 0 mg | |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 2.76 mg | 0 mg | |
| Copper, Cu | 1.21 mg | 0 mg | |
| Manganese, Mn | 2.99 mg | — | |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 730 kcal | — | |
| Energy (Atwater Specific Factors) | 679 kcal | — | |
| Energy | — | 3699 kj | |
| Nitrogen | 2.75 g | — | |
| Ash | 1.64 g | 0 g | |
| Total Sugars | — | 0 g | |
| Molybdenum, Mo | 21.0 ug | — | |
| Biotin | 17.3 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Betaine | 0.300 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin K1 — Phylloquinone | 1.70 ug | 7.10 ug | -76% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 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 g | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 4.29 g | |
| SFA 18:0 (Stearic acid) | — | 1.91 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 14.4 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 49.3 g | 74.6 g | -34% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 74.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0 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 | |
| Phytosterols | — | 444 mg | |
| Tryptophan (EAA) | 0.127 g | 0 g | |
| Threonine (EAA) | 0.443 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.520 g | 0 g | |
| Leucine (EAA, BCAA) | 0.997 g | 0 g | |
| Lysine (EAA) | 0.380 g | 0 g | |
| Methionine (EAA) | 0.190 g | 0 g | |
| Cystine (conditionally essential) | — | 0 g | |
| Phenylalanine (EAA) | 0.607 g | 0 g | |
| Tyrosine (conditionally essential) | 0.430 g | 0 g | |
| Valine (EAA, BCAA) | 0.597 g | 0 g | |
| Arginine (conditionally essential) | 2.02 g | 0 g | |
| Histidine (EAA) | 0.343 g | 0 g | |
| Alanine | 0.590 g | 0 g | |
| Aspartic acid | 1.29 g | 0 g | |
| Glutamic acid | 2.99 g | 0 g | |
| Glycine (conditionally essential) | 0.690 g | 0 g | |
| Proline (conditionally essential) | 0.780 g | 0 g | |
| Serine | 0.780 g | 0 g | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.377 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0.020 mg | — | |
| Genistein | 0.010 mg | — | |
| Proanthocyanidin dimers | 5.65 mg | — | |
| Proanthocyanidin trimers | 7.19 mg | — | |
| Proanthocyanidin 4-6mers | 22.0 mg | — | |
| Proanthocyanidin 7-10mers | 5.41 mg | — | |
| Proanthocyanidin polymers (>10mers) | 20.0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 10.0 mg | — | |
| Choline from phosphatidylcholine | 21.0 mg | — | |
| Choline from phosphocholine | 0.800 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 7.30 mg | — | |
| Total Choline | 39.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0.025 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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