Oil vs Nuts

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

Nuts, pine nuts, dried is higher in more vitamins & minerals

Calories (kcal)

Oil 899
Nuts 673

Protein (g)

Oil 0.560
Nuts 13.7

Carbs (g)

Oil 0
Nuts 13.1

Fat (g)

Oil 99.6
Nuts 68.4

Fiber (g)

Oil —
Nuts 3.70

Quick answers

Which has more protein?

Nuts, pine nuts, dried — 13.7g vs 0.560g per 100g.

Which has fewer calories?

Nuts, pine nuts, dried — 673 vs 899 kcal per 100g.

Which is more nutrient-dense?

Nuts, pine nuts, dried 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 Oil Nuts
Energy
Energy 899 kcal 673 kcal
Macronutrients
Water 0.020 g 2.28 g
Protein 0.560 g 13.7 g
Total lipid (fat) 99.6 g 68.4 g
Carbohydrate, by difference 0 g 13.1 g
Fiber, total dietary — 3.70 g
Fats & Fatty Acids
Fatty acids, total saturated 10.9 g 4.90 g
Fatty acids, total monounsaturated 47.1 g 18.8 g
Cholesterol 52.0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0.800 mg
Thiamin (Vitamin B1) 0.011 mg 0.364 mg
Riboflavin (Vitamin B2) 0 mg 0.227 mg
Niacin (Vitamin B3) 0 mg 4.39 mg
Pantothenic acid (Vitamin B5) 0 mg 0.313 mg
Vitamin B-6 — Pyridoxine 0 mg 0.094 mg
Biotin (Vitamin B7) 2.00 ug 34.0 ug
Folate, total (Vitamin B9) — 0 ug
Choline, total 0.100 mg 55.8 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 10.0 ug 1.00 ug
Carotene, beta — 17.0 ug
Carotene, alpha — 0 ug
Vitamin E (alpha-tocopherol) 10.3 mg 9.33 mg
Vitamin D (D2 + D3) 0.700 ug 0 ug
Vitamin K2 — Menaquinone-4 (MK-4) 1.40 ug —
Minerals
Calcium, Ca 0 mg 16.0 mg
Iron, Fe 0 mg 5.53 mg
Magnesium, Mg 0 mg 251 mg
Phosphorus, P 0 mg 575 mg
Potassium, K 0 mg 597 mg
Sodium, Na 0 mg 2.00 mg
Zinc, Zn 0 mg 6.45 mg
Copper, Cu 0 mg 1.32 mg
Manganese, Mn 0 mg 8.80 mg
Selenium, Se 3.30 ug 0.700 ug
Other Nutrients
Energy 3760 kj 2816 kj
Ash 0 g 2.59 g
Total Sugars — 3.59 g
Sucrose — 3.45 g
Glucose — 0.070 g
Fructose — 0.070 g
Lactose — 0 g
Maltose — 0 g
Galactose — 0 g
Starch — 1.43 g
Folic acid (Vitamin B9 — synthetic) 2.00 ug 34.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 34.0 ug
Betaine 0 mg 0.400 mg
Vitamin B-12, added — 0 ug
Retinol 10.0 ug 0 ug
Beta-carotene (Provitamin A) — 0 ug
Vitamin A, IU 33.0 IU 29.0 IU
Beta-cryptoxanthin (Provitamin A) — 0 ug
Lycopene — 9.00 ug
Vitamin E, added — 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0 mg 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0 mg 11.1 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg 0 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg 0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg 0.690 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin D (D2 + D3 — total) 30.0 IU 0 IU
Vitamin K1 — Phylloquinone 0 ug 53.9 ug
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 0 g
SFA 10:0 (Capric acid) 0 g 0 g
SFA 12:0 (Lauric acid) 0.080 g 0 g
SFA 14:0 (Myristic acid) 2.52 g 0 g
SFA 15:0 (Pentadecanoic acid) 0.310 g 0 g
SFA 16:0 (Palmitic acid) 6.90 g 3.21 g
SFA 17:0 (Margaric acid) 0.157 g 0 g
SFA 18:0 (Stearic acid) 0.940 g 1.39 g
SFA 20:0 (Arachidic acid) 0.017 g 0.229 g
SFA 22:0 (Behenic acid) 0 g 0.068 g
SFA 24:0 (Lignoceric acid) 0 g 0 g
MUFA 14:1 (Myristoleic acid) 0.750 g 0 g
MUFA 15:1 (Pentadecenoic acid) 0.107 g 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 18.9 g 0.017 g
MUFA 17:1 (Heptadecenoic acid) 0.287 g 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 21.5 g 17.9 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 4.85 g 0.801 g
MUFA 22:1 (Omega-9, Erucic acid family) 0.640 g 0 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0.080 g —
Fatty acids, total polyunsaturated 33.0 g 34.1 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.873 g 33.2 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.855 g 0.164 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) — 0.112 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) — 0.052 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 1.22 g 0 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.240 g 0.404 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0.183 g 0.353 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 1.34 g 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 9.71 g 0 g
PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) 0.350 g —
PUFA 22:4 (Omega-6, Adrenic acid) 0.170 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 5.61 g 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 12.4 g 0 g
Stigmasterol — 0 mg
Campesterol — 20.0 mg
Beta-sitosterol — 132 mg
Tryptophan (EAA) — 0.107 g
Threonine (EAA) — 0.370 g
Isoleucine (EAA, BCAA) — 0.542 g
Leucine (EAA, BCAA) — 0.991 g
Lysine (EAA) — 0.540 g
Methionine (EAA) — 0.259 g
Cystine (conditionally essential) — 0.289 g
Phenylalanine (EAA) — 0.524 g
Tyrosine (conditionally essential) — 0.509 g
Valine (EAA, BCAA) — 0.687 g
Arginine (conditionally essential) — 2.41 g
Histidine (EAA) — 0.341 g
Alanine — 0.684 g
Aspartic acid — 1.30 g
Glutamic acid — 2.93 g
Glycine (conditionally essential) — 0.691 g
Proline (conditionally essential) — 0.673 g
Serine — 0.835 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.

Oil, bearded seal (Oogruk) (Alaska Native) nutrition facts Nuts, pine nuts, dried nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin A, RAE +900% in Oil, bearded seal (Oogruk) (Alaska Native) Selenium, Se +371% in Oil, bearded seal (Oogruk) (Alaska Native) Vitamin C, total ascorbic acid -100% in Oil, bearded seal (Oogruk) (Alaska Native) Riboflavin (Vitamin B2) -100% in Oil, bearded seal (Oogruk) (Alaska Native)

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