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 884
Nuts 673
Protein (g)
Oil 0.110
Nuts 13.7
Carbs (g)
Oil 0
Nuts 13.1
Fat (g)
Oil 100.0
Nuts 68.4
Fiber (g)
Oil 0
Nuts 3.70
Quick answers
Which has more protein?
Nuts, pine nuts, dried — 13.7g vs 0.110g per 100g.
Which has fewer calories?
Nuts, pine nuts, dried — 673 vs 884 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 884 kcal | 673 kcal | +31% |
| Macronutrients | |||
| Water | 0.120 g | 2.28 g | -95% |
| Protein | 0.110 g | 13.7 g | -99% |
| Total lipid (fat) | 100.0 g | 68.4 g | +46% |
| Carbohydrate, by difference | 0 g | 13.1 g | -100% |
| Fiber, total dietary | 0 g | 3.70 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.98 g | 4.90 g | +83% |
| Fatty acids, total monounsaturated | 18.4 g | 18.8 g | -2% |
| Fatty acids, total trans | 0.094 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.800 mg | -100% |
| Thiamin (Vitamin B1) | 0 mg | 0.364 mg | -100% |
| Riboflavin (Vitamin B2) | 0 mg | 0.227 mg | -100% |
| Niacin (Vitamin B3) | 0 mg | 4.39 mg | -100% |
| Pantothenic acid (Vitamin B5) | — | 0.313 mg | |
| Vitamin B-6 — Pyridoxine | 0 mg | 0.094 mg | -100% |
| Biotin (Vitamin B7) | 0 ug | 34.0 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 0.200 mg | 55.8 mg | -100% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | 0 ug | 17.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.470 mg | 9.33 mg | -95% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 1.00 mg | 16.0 mg | -94% |
| Iron, Fe | 0 mg | 5.53 mg | -100% |
| Magnesium, Mg | 0 mg | 251 mg | -100% |
| Phosphorus, P | 1.00 mg | 575 mg | -100% |
| Potassium, K | 0 mg | 597 mg | -100% |
| Sodium, Na | 0 mg | 2.00 mg | -100% |
| Zinc, Zn | 0.070 mg | 6.45 mg | -99% |
| Copper, Cu | 0 mg | 1.32 mg | -100% |
| Manganese, Mn | 0 mg | 8.80 mg | -100% |
| Selenium, Se | 0 ug | 0.700 ug | -100% |
| Other Nutrients | |||
| Energy | 3700 kj | 2816 kj | +31% |
| Ash | 0 g | 2.59 g | -100% |
| Total Sugars | 0 g | 3.59 g | -100% |
| 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) | 0 ug | 34.0 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 34.0 ug | -100% |
| Betaine | — | 0.400 mg | |
| 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 | 29.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 9.00 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.550 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 28.8 mg | 11.1 mg | +158% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 1.65 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.870 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.890 mg | 0.690 mg | +29% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 9.30 ug | 53.9 ug | -83% |
| 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) | 0.008 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.018 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.077 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.027 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 5.11 g | 3.21 g | +59% |
| SFA 17:0 (Margaric acid) | 0.051 g | 0 g | |
| SFA 18:0 (Stearic acid) | 3.37 g | 1.39 g | +142% |
| SFA 20:0 (Arachidic acid) | 0.131 g | 0.229 g | -43% |
| SFA 22:0 (Behenic acid) | 0.113 g | 0.068 g | +66% |
| SFA 24:0 (Lignoceric acid) | 0.075 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.008 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.060 g | 0.017 g | +253% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.060 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 18.3 g | 17.9 g | +2% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 18.3 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.801 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.031 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.017 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.023 g | — | |
| Fatty acids, total polyunsaturated | 67.8 g | 34.1 g | +99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 14.3 g | 33.2 g | -57% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 14.2 g | — | |
| PUFA 18:2 CLAs | 0.031 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 53.4 g | 0.164 g | +32441% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 53.4 g | 0.112 g | +47550% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.052 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.031 g | 0.404 g | -92% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.096 g | 0.353 g | -73% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.081 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.015 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 22:4 (Omega-6, Adrenic acid) | 0.013 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 | 0.044 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.030 g | — | |
| TFA 22:1 t | 0.014 g | — | |
| TFA 18:2 t not further defined | 0.050 g | — | |
| Fatty acids, total trans-polyenoic | 0.050 g | — | |
| Stigmasterol | 30.0 mg | 0 mg | |
| Campesterol | 98.0 mg | 20.0 mg | +390% |
| Beta-sitosterol | 206 mg | 132 mg | +56% |
| 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 | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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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