Oil vs Nuts
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Oil, olive, extra light is higher in more vitamins & minerals
Calories (kcal)
Oil —
Nuts 716
Protein (g)
Oil —
Nuts 7.79
Carbs (g)
Oil —
Nuts 12.8
Fat (g)
Oil —
Nuts 76.1
Fiber (g)
Oil —
Nuts 8.00
Quick answers
Which is more nutrient-dense?
Oil, olive, extra light 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 | — | 716 kcal | |
| Macronutrients | |||
| Water | — | 1.61 g | |
| Protein | — | 7.79 g | |
| Total lipid (fat) | — | 76.1 g | |
| Carbohydrate, by difference | — | 12.8 g | |
| Fiber, total dietary | — | 8.00 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 15.8 g | 11.9 g | +32% |
| Fatty acids, total monounsaturated | 66.6 g | 59.3 g | +12% |
| Fatty acids, total trans | 0.116 g | — | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0.700 mg | |
| Thiamin (Vitamin B1) | — | 0.710 mg | |
| Riboflavin (Vitamin B2) | — | 0.087 mg | |
| Niacin (Vitamin B3) | — | 2.27 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.603 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.359 mg | |
| Biotin (Vitamin B7) | — | 10.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 44.6 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 20.9 mg | 0.570 mg | +3563% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | — | 70.0 mg | |
| Iron, Fe | — | 2.65 mg | |
| Magnesium, Mg | — | 118 mg | |
| Phosphorus, P | — | 198 mg | |
| Potassium, K | — | 363 mg | |
| Sodium, Na | — | 353 mg | |
| Zinc, Zn | — | 1.29 mg | |
| Copper, Cu | — | 0.570 mg | |
| Manganese, Mn | — | 3.04 mg | |
| Selenium, Se | — | 11.7 ug | |
| Other Nutrients | |||
| Energy | — | 2996 kj | |
| Total fat (NLEA) | 92.9 g | — | |
| Ash | — | 1.70 g | |
| Total Sugars | — | 4.14 g | |
| 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) | — | 10.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 10.0 ug | |
| Betaine | — | 0.300 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.78 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 26.0 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.004 g | 0 g | |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.003 g | 0 g | |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.003 g | 0 g | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.075 g | -98% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.014 g | 0.668 g | -98% |
| SFA 15:0 (Pentadecanoic acid) | 0.007 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 12.4 g | 5.93 g | +110% |
| SFA 17:0 (Margaric acid) | 0.069 g | 0.156 g | -56% |
| SFA 18:0 (Stearic acid) | 2.68 g | 2.28 g | +17% |
| SFA 20:0 (Arachidic acid) | 0.402 g | 1.94 g | -79% |
| SFA 21:0 | 0.019 g | — | |
| SFA 22:0 (Behenic acid) | 0.120 g | 0.621 g | -81% |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.065 g | 0.272 g | -76% |
| MUFA 12:1 | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 14:1 c | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 12.7 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 1.17 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.127 g | — | |
| MUFA 17:1 c | 0.127 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 44.4 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 65.0 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 1.92 g | |
| MUFA 20:1 c | 0.301 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.237 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.004 g | — | |
| MUFA 22:1 n-9 | 0.004 g | — | |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.011 g | -100% |
| Fatty acids, total polyunsaturated | 10.4 g | 1.50 g | +592% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 1.30 g | |
| PUFA 18:2 c | 9.74 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.71 g | — | |
| PUFA 18:2 CLAs | 0.030 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.196 g | |
| PUFA 18:3 c | 0.607 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.607 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.0000625 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | 0.002 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:3 c | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0.004 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.043 g | 0 g | |
| PUFA 20:4c | 0.043 g | — | |
| PUFA 20:5c | 0.000625 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.000625 g | 0 g | |
| PUFA 22:2 (Docosadienoic acid) | 0.000375 g | — | |
| PUFA 22:5 c | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.00025 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.069 g | — | |
| TFA 14:1 t | 0 g | — | |
| TFA 16:1 t | 0.000125 g | — | |
| TFA 18:1 t | 0.069 g | — | |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.049 g | — | |
| TFA 18:2 t | 0.049 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Stigmastadiene | 0 mg | — | |
| Stigmasterol | 1.45 mg | 0 mg | |
| Campesterol | 5.34 mg | 10.0 mg | -47% |
| Brassicasterol | 0 mg | — | |
| Beta-sitosterol | 128 mg | 145 mg | -12% |
| Campestanol | 0 mg | — | |
| Beta-sitostanol | 3.26 mg | — | |
| Delta-5-avenasterol | 12.1 mg | — | |
| Delta-7-Stigmastenol | 22.4 mg | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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 Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Oil, olive, extra light nutrition facts Nuts, macadamia nuts, dry roasted, with salt added nutrition facts Compare other foods →
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