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 | 7.61 g | 11.9 g | -36% |
| Fatty acids, total monounsaturated | 62.1 g | 59.3 g | +5% |
| Fatty acids, total trans | 1.62 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) | 17.1 mg | 0.570 mg | +2900% |
| Vitamin D (D2 + D3) | — | 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 | — | 0.300 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 | 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) | 0.020 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 30.4 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.970 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 122 ug | 0 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) | 0.037 g | 0.075 g | -51% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.066 g | 0.668 g | -90% |
| SFA 15:0 (Pentadecanoic acid) | 0.037 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 4.13 g | 5.93 g | -30% |
| SFA 17:0 (Margaric acid) | 0.048 g | 0.156 g | -69% |
| SFA 18:0 (Stearic acid) | 2.25 g | 2.28 g | -1% |
| SFA 20:0 (Arachidic acid) | 0.727 g | 1.94 g | -63% |
| SFA 22:0 (Behenic acid) | 0.317 g | 0.621 g | -49% |
| SFA 24:0 (Lignoceric acid) | 0.200 g | 0.272 g | -26% |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.218 g | 12.7 g | -98% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.218 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 60.8 g | 44.4 g | +37% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 60.6 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.12 g | 1.92 g | -42% |
| 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 | 25.6 g | 1.50 g | +1608% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 17.9 g | 1.30 g | +1275% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 17.7 g | — | |
| PUFA 18:2 i | 0.181 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 6.40 g | 0.196 g | +3164% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 6.40 g | — | |
| PUFA 18:3i | 1.28 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 | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 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 | 0.162 g | — | |
| TFA 18:1 t | 0.162 g | — | |
| Fatty acids, total trans-polyenoic | 1.46 g | — | |
| Stigmasterol | — | 0 mg | |
| Campesterol | — | 10.0 mg | |
| Beta-sitosterol | — | 145 mg | |
| 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.
Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying nutrition facts Nuts, macadamia nuts, dry roasted, with salt added nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +2900% in Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying Protein -100% in Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying Fiber, total dietary -100% in Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying Vitamin C, total ascorbic acid -100% in Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying
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