Nuts vs Spices
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Calories (kcal)
Nuts —
Spices 247
Protein (g)
Nuts 14.6
Spices 3.99
Carbs (g)
Nuts 10.9
Spices 80.6
Fat (g)
Nuts 69.7
Spices 1.24
Fiber (g)
Nuts 5.21
Spices 53.1
Quick answers
Which has more protein?
Nuts, walnuts, English, halves, raw — 14.6g vs 3.99g per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Nuts | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 247 kcal | |
| Macronutrients | |||
| Water | 3.14 g | 10.6 g | -70% |
| Protein | 14.6 g | 3.99 g | +265% |
| Total lipid (fat) | 69.7 g | 1.24 g | +5524% |
| Carbohydrate, by difference | 10.9 g | 80.6 g | -86% |
| Fiber, total dietary | 5.21 g | 53.1 g | -90% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.05 g | 0.345 g | +1655% |
| Fatty acids, total monounsaturated | 9.63 g | 0.246 g | +3813% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 3.80 mg | |
| Thiamin (Vitamin B1) | 0.230 mg | 0.022 mg | +945% |
| Riboflavin (Vitamin B2) | — | 0.041 mg | |
| Niacin (Vitamin B3) | 1.22 mg | 1.33 mg | -9% |
| Pantothenic acid (Vitamin B5) | — | 0.358 mg | |
| Vitamin B-6 — Pyridoxine | 0.660 mg | 0.158 mg | +318% |
| Biotin (Vitamin B7) | — | 6.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 11.0 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 15.0 ug | |
| Carotene, beta | — | 112 ug | |
| Carotene, alpha | — | 1.00 ug | |
| Vitamin E (alpha-tocopherol) | — | 2.32 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 88.3 mg | 1002 mg | -91% |
| Iron, Fe | 2.23 mg | 8.32 mg | -73% |
| Magnesium, Mg | 142 mg | 60.0 mg | +137% |
| Phosphorus, P | 365 mg | 64.0 mg | +470% |
| Potassium, K | 424 mg | 431 mg | -2% |
| Sodium, Na | 0 mg | 10.0 mg | -100% |
| Zinc, Zn | 2.76 mg | 1.83 mg | +51% |
| Copper, Cu | 1.21 mg | 0.339 mg | +256% |
| Manganese, Mn | 2.99 mg | 17.5 mg | -83% |
| Selenium, Se | — | 3.10 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 730 kcal | — | |
| Energy (Atwater Specific Factors) | 679 kcal | — | |
| Energy | — | 1035 kj | |
| Nitrogen | 2.75 g | — | |
| Ash | 1.64 g | 3.60 g | -54% |
| Total Sugars | — | 2.17 g | |
| Sucrose | — | 0.020 g | |
| Glucose | — | 1.04 g | |
| Fructose | — | 1.11 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Molybdenum, Mo | 21.0 ug | — | |
| Biotin | 17.3 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 6.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 6.00 ug | |
| Betaine | 0.300 mg | 3.90 mg | -92% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 129 ug | |
| Vitamin A, IU | — | 295 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 15.0 ug | |
| Lycopene | — | 222 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 10.4 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.260 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 | |
| Vitamin K1 — Phylloquinone | 1.70 ug | 31.2 ug | -95% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 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) | — | 0.003 g | |
| SFA 12:0 (Lauric acid) | — | 0.006 g | |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.009 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0.104 g | |
| SFA 17:0 (Margaric acid) | — | 0.136 g | |
| SFA 18:0 (Stearic acid) | — | 0.082 g | |
| 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 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.001 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.246 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.246 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 49.3 g | 0.068 g | +72446% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.044 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.011 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.011 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 | |
| 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 | |
| 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 | |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| Phytosterols | — | 26.0 mg | |
| Tryptophan (EAA) | 0.127 g | 0.049 g | +159% |
| Threonine (EAA) | 0.443 g | 0.136 g | +226% |
| Isoleucine (EAA, BCAA) | 0.520 g | 0.146 g | +256% |
| Leucine (EAA, BCAA) | 0.997 g | 0.253 g | +294% |
| Lysine (EAA) | 0.380 g | 0.243 g | +56% |
| Methionine (EAA) | 0.190 g | 0.078 g | +144% |
| Cystine (conditionally essential) | — | 0.058 g | |
| Phenylalanine (EAA) | 0.607 g | 0.146 g | +316% |
| Tyrosine (conditionally essential) | 0.430 g | 0.136 g | +216% |
| Valine (EAA, BCAA) | 0.597 g | 0.224 g | +166% |
| Arginine (conditionally essential) | 2.02 g | 0.166 g | +1117% |
| Histidine (EAA) | 0.343 g | 0.117 g | +193% |
| Alanine | 0.590 g | 0.166 g | +255% |
| Aspartic acid | 1.29 g | 0.438 g | +195% |
| Glutamic acid | 2.99 g | 0.370 g | +707% |
| Glycine (conditionally essential) | 0.690 g | 0.195 g | +254% |
| Proline (conditionally essential) | 0.780 g | 0.419 g | +86% |
| Serine | 0.780 g | 0.195 g | +300% |
| Hydroxyproline | 0 g | 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 | 256 mg | -98% |
| Proanthocyanidin trimers | 7.19 mg | 1252 mg | -99% |
| Proanthocyanidin 4-6mers | 22.0 mg | 2609 mg | -99% |
| Proanthocyanidin 7-10mers | 5.41 mg | 1458 mg | -100% |
| Proanthocyanidin polymers (>10mers) | 20.0 mg | 2509 mg | -99% |
| 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 | 0.900 mg | +1011% |
| Choline from phosphatidylcholine | 21.0 mg | 2.40 mg | +775% |
| Choline from phosphocholine | 0.800 mg | 0.800 mg | = |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 7.30 mg | 7.00 mg | +4% |
| Total Choline | 39.0 mg | 11.0 mg | +255% |
| 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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