Oil vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, macadamia nuts, dry roasted, with salt added is higher in more vitamins & minerals
Calories (kcal)
Oil 884
Nuts 716
Protein (g)
Oil 0
Nuts 7.79
Carbs (g)
Oil 0
Nuts 12.8
Fat (g)
Oil 100
Nuts 76.1
Fiber (g)
Oil 0
Nuts 8.00
Quick answers
Which has more protein?
Nuts, macadamia nuts, dry roasted, with salt added — 7.79g vs 0g per 100g.
Which has fewer calories?
Nuts, macadamia nuts, dry roasted, with salt added — 716 vs 884 kcal per 100g.
Which is more nutrient-dense?
Nuts, macadamia nuts, 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 | Oil | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 884 kcal | 716 kcal | +23% |
| Macronutrients | |||
| Water | 0 g | 1.61 g | -100% |
| Protein | 0 g | 7.79 g | -100% |
| Total lipid (fat) | 100 g | 76.1 g | +31% |
| Carbohydrate, by difference | 0 g | 12.8 g | -100% |
| Fiber, total dietary | 0 g | 8.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.36 g | 11.9 g | -38% |
| Fatty acids, total monounsaturated | 63.3 g | 59.3 g | +7% |
| Fatty acids, total trans | 0.395 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.700 mg | -100% |
| Thiamin (Vitamin B1) | 0 mg | 0.710 mg | -100% |
| Riboflavin (Vitamin B2) | 0 mg | 0.087 mg | -100% |
| Niacin (Vitamin B3) | 0 mg | 2.27 mg | -100% |
| Pantothenic acid (Vitamin B5) | 0 mg | 0.603 mg | -100% |
| Vitamin B-6 — Pyridoxine | 0 mg | 0.359 mg | -100% |
| Biotin (Vitamin B7) | 0 ug | 10.0 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 0.200 mg | 44.6 mg | -100% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 17.5 mg | 0.570 mg | +2963% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 0 mg | 70.0 mg | -100% |
| Iron, Fe | 0 mg | 2.65 mg | -100% |
| Magnesium, Mg | 0 mg | 118 mg | -100% |
| Phosphorus, P | 0 mg | 198 mg | -100% |
| Potassium, K | 0 mg | 363 mg | -100% |
| Sodium, Na | 0 mg | 353 mg | -100% |
| Zinc, Zn | 0 mg | 1.29 mg | -100% |
| Copper, Cu | 0 mg | 0.570 mg | -100% |
| Manganese, Mn | 0 mg | 3.04 mg | -100% |
| Selenium, Se | 0 ug | 11.7 ug | -100% |
| Other Nutrients | |||
| Energy | 3699 kj | 2996 kj | +23% |
| Ash | 0 g | 1.70 g | -100% |
| Total Sugars | 0 g | 4.14 g | -100% |
| Sucrose | — | 4.00 g | |
| Glucose | — | 0.070 g | |
| Fructose | — | 0.070 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Starch | — | 1.05 g | |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 10.0 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 10.0 ug | -100% |
| Betaine | 0 mg | 0.300 mg | -100% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 27.3 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.990 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.010 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 71.3 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 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 | 0.075 g | -100% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0 g | 0.668 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 4.30 g | 5.93 g | -28% |
| SFA 17:0 (Margaric acid) | 0 g | 0.156 g | -100% |
| SFA 18:0 (Stearic acid) | 2.09 g | 2.28 g | -8% |
| SFA 20:0 (Arachidic acid) | 0.650 g | 1.94 g | -67% |
| SFA 22:0 (Behenic acid) | 0.330 g | 0.621 g | -47% |
| SFA 24:0 (Lignoceric acid) | — | 0.272 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.214 g | 12.7 g | -98% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 61.7 g | 44.4 g | +39% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 61.7 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.32 g | 1.92 g | -32% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.237 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.011 g | |
| Fatty acids, total polyunsaturated | 28.1 g | 1.50 g | +1779% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 19.0 g | 1.30 g | +1359% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 18.6 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 9.14 g | 0.196 g | +4562% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 9.14 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 g | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 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 22:5 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 | 0.030 g | — | |
| TFA 18:1 t | 0.030 g | — | |
| TFA 18:2 t,t | 0.365 g | — | |
| Fatty acids, total trans-polyenoic | 0.365 g | — | |
| Stigmasterol | 3.00 mg | 0 mg | |
| Campesterol | 241 mg | 10.0 mg | +2310% |
| Beta-sitosterol | 413 mg | 145 mg | +185% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | — | 1.80 mg | |
| Choline from phosphatidylcholine | — | 30.0 mg | |
| Choline from phosphocholine | — | 1.10 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 11.0 mg | |
| Total Choline | — | 45.0 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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