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 878
Nuts 673
Protein (g)
Oil 0.370
Nuts 13.7
Carbs (g)
Oil 0.390
Nuts 13.1
Fat (g)
Oil 99.0
Nuts 68.4
Fiber (g)
Oil —
Nuts 3.70
Quick answers
Which has more protein?
Nuts, pine nuts, dried — 13.7g vs 0.370g per 100g.
Which has fewer calories?
Nuts, pine nuts, dried — 673 vs 878 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 | 878 kcal | 673 kcal | +30% |
| Macronutrients | |||
| Water | 0.160 g | 2.28 g | -93% |
| Protein | 0.370 g | 13.7 g | -97% |
| Total lipid (fat) | 99.0 g | 68.4 g | +45% |
| Carbohydrate, by difference | 0.390 g | 13.1 g | -97% |
| Fiber, total dietary | — | 3.70 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.05 g | 4.90 g | +85% |
| Fatty acids, total monounsaturated | 20.6 g | 18.8 g | +10% |
| Fatty acids, total trans | 0.184 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0.800 mg | |
| Thiamin (Vitamin B1) | — | 0.364 mg | |
| Riboflavin (Vitamin B2) | — | 0.227 mg | |
| Niacin (Vitamin B3) | — | 4.39 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.313 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.094 mg | |
| Biotin (Vitamin B7) | — | 34.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 55.8 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 1.00 ug | |
| Carotene, beta | — | 17.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.710 mg | 9.33 mg | -92% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 2.00 ug | — | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 16.0 mg | -44% |
| Iron, Fe | 0.340 mg | 5.53 mg | -94% |
| Magnesium, Mg | 15.0 mg | 251 mg | -94% |
| Phosphorus, P | 27.0 mg | 575 mg | -95% |
| Potassium, K | 31.0 mg | 597 mg | -95% |
| Sodium, Na | 6.00 mg | 2.00 mg | +200% |
| Zinc, Zn | 0.310 mg | 6.45 mg | -95% |
| Copper, Cu | 0.067 mg | 1.32 mg | -95% |
| Manganese, Mn | 0.141 mg | 8.80 mg | -98% |
| Selenium, Se | — | 0.700 ug | |
| Other Nutrients | |||
| Energy | 3675 kj | 2816 kj | +31% |
| Ash | 0.070 g | 2.59 g | -97% |
| 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) | — | 34.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 34.0 ug | |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, 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) | 0.570 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 33.4 mg | 11.1 mg | +199% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.810 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.680 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.710 mg | 0.690 mg | +3% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 3.30 ug | 53.9 ug | -94% |
| 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) | 0.010 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.008 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.057 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.024 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 5.06 g | 3.21 g | +57% |
| SFA 17:0 (Margaric acid) | 0.057 g | 0 g | |
| SFA 18:0 (Stearic acid) | 3.44 g | 1.39 g | +148% |
| SFA 20:0 (Arachidic acid) | 0.145 g | 0.229 g | -37% |
| SFA 22:0 (Behenic acid) | 0.146 g | 0.068 g | +115% |
| SFA 24:0 (Lignoceric acid) | 0.099 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.057 g | 0.017 g | +235% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.057 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.041 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 20.5 g | 17.9 g | +14% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 20.4 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.801 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.029 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.018 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.050 g | — | |
| Fatty acids, total polyunsaturated | 64.9 g | 34.1 g | +90% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 15.8 g | 33.2 g | -52% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 15.7 g | — | |
| PUFA 18:2 CLAs | 0.018 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 48.9 g | 0.164 g | +29735% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 48.9 g | 0.112 g | +43587% |
| 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) | 0.034 g | 0.404 g | -92% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.103 g | 0.353 g | -71% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.077 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.026 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) | 0.015 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 | 0.099 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.088 g | — | |
| TFA 22:1 t | 0.011 g | — | |
| TFA 18:2 t not further defined | 0.085 g | — | |
| Fatty acids, total trans-polyenoic | 0.085 g | — | |
| Stigmasterol | 31.0 mg | 0 mg | |
| Campesterol | 112 mg | 20.0 mg | +460% |
| Beta-sitosterol | 235 mg | 132 mg | +78% |
| 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.
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