Nuts vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, walnuts, english is higher in more vitamins & minerals
Calories (kcal)
Nuts 654
Oil 884
Protein (g)
Nuts 15.2
Oil 0
Carbs (g)
Nuts 13.7
Oil 0
Fat (g)
Nuts 65.2
Oil 100
Fiber (g)
Nuts 6.70
Oil —
Quick answers
Which has more protein?
Nuts, walnuts, english — 15.2g vs 0g per 100g.
Which has fewer calories?
Nuts, walnuts, english — 654 vs 884 kcal per 100g.
Which is more nutrient-dense?
Nuts, walnuts, english 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 | 654 kcal | 884 kcal | -26% |
| Macronutrients | |||
| Water | 4.07 g | 0 g | |
| Protein | 15.2 g | 0 g | |
| Total lipid (fat) | 65.2 g | 100 g | -35% |
| Carbohydrate, by difference | 13.7 g | 0 g | |
| Fiber, total dietary | 6.70 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.13 g | 4.63 g | +32% |
| Fatty acids, total monounsaturated | 8.93 g | 37.0 g | -76% |
| Fatty acids, total trans | — | 1.76 g | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.30 mg | — | |
| Thiamin (Vitamin B1) | 0.341 mg | — | |
| Riboflavin (Vitamin B2) | 0.150 mg | — | |
| Niacin (Vitamin B3) | 1.13 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.570 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.537 mg | — | |
| Biotin (Vitamin B7) | 98.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 39.2 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 12.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.700 mg | 21.6 mg | -97% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 98.0 mg | — | |
| Iron, Fe | 2.91 mg | — | |
| Magnesium, Mg | 158 mg | — | |
| Phosphorus, P | 346 mg | — | |
| Potassium, K | 441 mg | — | |
| Sodium, Na | 2.00 mg | 0 mg | |
| Zinc, Zn | 3.09 mg | — | |
| Copper, Cu | 1.59 mg | — | |
| Manganese, Mn | 3.41 mg | — | |
| Selenium, Se | 4.90 ug | — | |
| Other Nutrients | |||
| Energy | 2738 kj | 3699 kj | -26% |
| Ash | 1.78 g | 0 g | |
| Total Sugars | 2.61 g | — | |
| Sucrose | 2.43 g | — | |
| Glucose | 0.080 g | — | |
| Fructose | 0.090 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 0.060 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 98.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 98.0 ug | — | |
| Betaine | 0.300 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 20.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 9.00 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.150 mg | 1.17 mg | -87% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 20.8 mg | 101 mg | -79% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 1.89 mg | 30.9 mg | -94% |
| 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 | 2.70 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 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.063 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 4.40 g | 2.98 g | +48% |
| SFA 17:0 (Margaric acid) | 0 g | 0 g | = |
| SFA 18:0 (Stearic acid) | 1.66 g | 1.15 g | +44% |
| SFA 20:0 (Arachidic acid) | 0.063 g | 0.360 g | -83% |
| SFA 22:0 (Behenic acid) | 0 g | 0.070 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.133 g | -100% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.133 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 8.80 g | 36.3 g | -76% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 36.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.134 g | 0.476 g | -72% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.141 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.141 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 47.2 g | 53.4 g | -12% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 38.1 g | 45.9 g | -17% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 45.4 g | |
| PUFA 18:2 i | — | 0.569 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 9.08 g | 7.43 g | +22% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 6.24 g | |
| PUFA 18:3i | — | 1.19 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 g | 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 | 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 | — | |
| Fatty acids, total trans-polyenoic | — | 1.76 g | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 5.00 mg | — | |
| Beta-sitosterol | 87.0 mg | — | |
| Tryptophan (EAA) | 0.170 g | — | |
| Threonine (EAA) | 0.596 g | — | |
| Isoleucine (EAA, BCAA) | 0.625 g | — | |
| Leucine (EAA, BCAA) | 1.17 g | — | |
| Lysine (EAA) | 0.424 g | — | |
| Methionine (EAA) | 0.236 g | — | |
| Cystine (conditionally essential) | 0.208 g | — | |
| Phenylalanine (EAA) | 0.711 g | — | |
| Tyrosine (conditionally essential) | 0.406 g | — | |
| Valine (EAA, BCAA) | 0.753 g | — | |
| Arginine (conditionally essential) | 2.28 g | — | |
| Histidine (EAA) | 0.391 g | — | |
| Alanine | 0.696 g | — | |
| Aspartic acid | 1.83 g | — | |
| Glutamic acid | 2.82 g | — | |
| Glycine (conditionally essential) | 0.816 g | — | |
| Proline (conditionally essential) | 0.706 g | — | |
| Serine | 0.934 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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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