Oil vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, mustard seed, ground is higher in more vitamins & minerals
Calories (kcal)
Oil 894
Spices 508
Protein (g)
Oil 0
Spices 26.1
Carbs (g)
Oil 0
Spices 28.1
Fat (g)
Oil 99.3
Spices 36.2
Fiber (g)
Oil 0
Spices 12.2
Quick answers
Which has more protein?
Spices, mustard seed, ground — 26.1g vs 0g per 100g.
Which has fewer calories?
Spices, mustard seed, ground — 508 vs 894 kcal per 100g.
Which is more nutrient-dense?
Spices, mustard seed, ground 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 | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 894 kcal | 508 kcal | +76% |
| Macronutrients | |||
| Water | 0.250 g | 5.27 g | -95% |
| Protein | 0 g | 26.1 g | -100% |
| Total lipid (fat) | 99.3 g | 36.2 g | +174% |
| Carbohydrate, by difference | 0 g | 28.1 g | -100% |
| Fiber, total dietary | 0 g | 12.2 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 14.7 g | 1.99 g | +641% |
| Fatty acids, total monounsaturated | 54.5 g | 22.5 g | +142% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 7.10 mg | -100% |
| Thiamin (Vitamin B1) | 0 mg | 0.805 mg | -100% |
| Riboflavin (Vitamin B2) | 0 mg | 0.261 mg | -100% |
| Niacin (Vitamin B3) | 0 mg | 4.73 mg | -100% |
| Pantothenic acid (Vitamin B5) | 0 mg | 0.810 mg | -100% |
| Vitamin B-6 — Pyridoxine | 0 mg | 0.397 mg | -100% |
| Biotin (Vitamin B7) | 0 ug | 162 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 123 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1044 ug | 2.00 ug | +52100% |
| Carotene, beta | 0 ug | 18.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 6.28 mg | 5.07 mg | +24% |
| Vitamin D (D2 + D3) | 0.700 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 2.10 ug | — | |
| Minerals | |||
| Calcium, Ca | 0 mg | 266 mg | -100% |
| Iron, Fe | 0 mg | 9.21 mg | -100% |
| Magnesium, Mg | 0 mg | 370 mg | -100% |
| Phosphorus, P | 0 mg | 828 mg | -100% |
| Potassium, K | 0 mg | 738 mg | -100% |
| Sodium, Na | 0 mg | 13.0 mg | -100% |
| Zinc, Zn | 0 mg | 6.08 mg | -100% |
| Copper, Cu | 0 mg | 0.645 mg | -100% |
| Manganese, Mn | 0 mg | 2.45 mg | -100% |
| Selenium, Se | 2.20 ug | 208 ug | -99% |
| Other Nutrients | |||
| Energy | 3740 kj | 2126 kj | +76% |
| Ash | 0 g | 4.33 g | -100% |
| Total Sugars | 0 g | 6.79 g | -100% |
| Sucrose | 0 g | 3.69 g | -100% |
| Glucose | 0 g | 2.88 g | -100% |
| Fructose | 0 g | 0.020 g | -100% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0.200 g | -100% |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 162 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 162 ug | -100% |
| Betaine | — | 1.90 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 1044 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 3480 IU | 31.0 IU | +11126% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 568 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 19.8 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.810 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.070 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 30.0 IU | 0 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | 5.40 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 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) | 0.100 g | 0 g | |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 4.88 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.280 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 8.81 g | 0.977 g | +802% |
| SFA 17:0 (Margaric acid) | 0 g | 0 g | = |
| SFA 18:0 (Stearic acid) | 0.670 g | 0.458 g | +46% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.275 g | -100% |
| SFA 22:0 (Behenic acid) | 0 g | 0.175 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.105 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0.560 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0.060 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 11.0 g | 0.062 g | +17577% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 21.9 g | 8.46 g | +159% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 15.0 g | 3.99 g | +276% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 5.85 g | 9.35 g | -37% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.130 g | 0.644 g | -80% |
| Fatty acids, total polyunsaturated | 18.1 g | 10.1 g | +79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.950 g | 5.92 g | -84% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.790 g | 3.79 g | -79% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.970 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.200 g | 0.250 g | -20% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.100 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.720 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 3.93 g | 0 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.280 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.160 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 3.44 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 6.52 g | 0 g | |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| Phytosterols | — | 118 mg | |
| Tryptophan (EAA) | — | 0.256 g | |
| Threonine (EAA) | — | 0.838 g | |
| Isoleucine (EAA, BCAA) | — | 1.18 g | |
| Leucine (EAA, BCAA) | — | 2.08 g | |
| Lysine (EAA) | — | 1.84 g | |
| Methionine (EAA) | — | 0.483 g | |
| Cystine (conditionally essential) | — | 0.680 g | |
| Phenylalanine (EAA) | — | 1.17 g | |
| Tyrosine (conditionally essential) | — | 0.809 g | |
| Valine (EAA, BCAA) | — | 1.51 g | |
| Arginine (conditionally essential) | — | 1.93 g | |
| Histidine (EAA) | — | 0.878 g | |
| Alanine | — | 1.17 g | |
| Aspartic acid | — | 2.43 g | |
| Glutamic acid | — | 5.26 g | |
| Glycine (conditionally essential) | — | 1.59 g | |
| Proline (conditionally essential) | — | 2.81 g | |
| Serine | — | 0.759 g | |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.900 mg | |
| Choline from phosphatidylcholine | — | 75.0 mg | |
| Choline from phosphocholine | — | 0.400 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 46.0 mg | |
| Total Choline | — | 120 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.