Spices vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Oil, peanut is higher in more vitamins & minerals
Calories (kcal)
Spices 274
Oil —
Protein (g)
Spices 5.97
Oil —
Carbs (g)
Spices 65.5
Oil —
Fat (g)
Spices 13.0
Oil —
Fiber (g)
Spices 33.9
Oil —
Quick answers
Which is more nutrient-dense?
Oil, peanut 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 | Spices | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 274 kcal | — | |
| Macronutrients | |||
| Water | 9.87 g | — | |
| Protein | 5.97 g | — | |
| Total lipid (fat) | 13.0 g | — | |
| Carbohydrate, by difference | 65.5 g | — | |
| Fiber, total dietary | 33.9 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.95 g | 16.2 g | -76% |
| Fatty acids, total monounsaturated | 1.39 g | 57.1 g | -98% |
| Fatty acids, total trans | 0.254 g | 0.172 g | +47% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | — | |
| Thiamin (Vitamin B1) | 0.158 mg | — | |
| Riboflavin (Vitamin B2) | 0.220 mg | — | |
| Niacin (Vitamin B3) | 1.56 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.509 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.391 mg | — | |
| Biotin (Vitamin B7) | 25.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 37.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 8.00 ug | — | |
| Carotene, beta | 45.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 8.82 mg | 15.2 mg | -42% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 632 mg | — | |
| Iron, Fe | 11.8 mg | — | |
| Magnesium, Mg | 259 mg | — | |
| Phosphorus, P | 104 mg | — | |
| Potassium, K | 1020 mg | — | |
| Sodium, Na | 277 mg | — | |
| Zinc, Zn | 2.32 mg | — | |
| Copper, Cu | 0.368 mg | — | |
| Manganese, Mn | 60.1 mg | — | |
| Selenium, Se | 7.20 ug | — | |
| Other Nutrients | |||
| Energy | 1145 kj | — | |
| Total fat (NLEA) | — | 93.4 g | |
| Ash | 5.63 g | — | |
| Total Sugars | 2.38 g | — | |
| Sucrose | 0.020 g | — | |
| Glucose | 1.14 g | — | |
| Fructose | 1.07 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.150 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 25.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 25.0 ug | — | |
| Betaine | 1.40 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 103 ug | — | |
| Vitamin A, IU | 160 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.438 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 13.4 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.486 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 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 142 ug | 4.26 ug | +3226% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0.004 g | -100% |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | 0.009 g | 0.0000375 g | +23900% |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.026 g | 0.004 g | +550% |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.131 g | 0.006 g | +1996% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.035 g | 0.017 g | +110% |
| SFA 14:0 (Myristic acid) | 0.263 g | 0.040 g | +562% |
| SFA 15:0 (Pentadecanoic acid) | 0.018 g | 0.010 g | +71% |
| SFA 16:0 (Palmitic acid) | 1.86 g | 8.26 g | -78% |
| SFA 17:0 (Margaric acid) | 0.044 g | 0.072 g | -39% |
| SFA 18:0 (Stearic acid) | 0.683 g | 2.58 g | -73% |
| SFA 20:0 (Arachidic acid) | 0.193 g | 1.14 g | -83% |
| SFA 21:0 | — | 0.021 g | |
| SFA 22:0 (Behenic acid) | 0.175 g | 2.58 g | -93% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.491 g | 1.48 g | -67% |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 c | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.026 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.026 g | 0.075 g | -65% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.055 g | |
| MUFA 17:1 c | — | 0.055 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.990 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.780 g | 55.5 g | -99% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.359 g | — | |
| MUFA 20:1 c | — | 1.41 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.018 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.018 g | 0.136 g | -87% |
| MUFA 22:1 n-9 | — | 0.133 g | |
| MUFA 22:1 n-11 | — | 0.003 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.013 g | -100% |
| Fatty acids, total polyunsaturated | 3.61 g | 19.9 g | -82% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.66 g | — | |
| PUFA 18:2 c | — | 19.6 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.56 g | 19.6 g | -87% |
| PUFA 18:2 CLAs | 0.058 g | 0.021 g | +172% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.585 g | — | |
| PUFA 18:3 c | — | 0.317 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.585 g | 0.317 g | +84% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | — | 0.017 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.017 g | 0.017 g | -2% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.008 g | — | |
| PUFA 20:3 c | — | 0.001 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.001 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.008 g | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0.013 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.104 g | 0.003 g | +3733% |
| PUFA 20:4c | — | 0.003 g | |
| PUFA 20:5c | — | 0.001 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.008 g | 0.001 g | +611% |
| PUFA 22:2 (Docosadienoic acid) | — | 0.001 g | |
| PUFA 22:5 c | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.058 g | 0.0007125 g | +8040% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.184 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 | 0.210 g | 0.034 g | +523% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | 0.210 g | 0.034 g | +523% |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | 0.042 g | 0.139 g | -70% |
| TFA 18:2 t | — | 0.139 g | |
| Fatty acids, total trans-polyenoic | 0.044 g | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Phytosterols | 256 mg | — | |
| Stigmastadiene | — | 0 mg | |
| Stigmasterol | — | 17.8 mg | |
| Campesterol | — | 33.0 mg | |
| Brassicasterol | — | 0 mg | |
| Beta-sitosterol | — | 122 mg | |
| Campestanol | — | 0.140 mg | |
| Beta-sitostanol | — | 3.58 mg | |
| Delta-5-avenasterol | — | 16.4 mg | |
| Delta-7-Stigmastenol | — | 8.23 mg | |
| Tryptophan (EAA) | 0.030 g | — | |
| Threonine (EAA) | 0.180 g | — | |
| Isoleucine (EAA, BCAA) | 0.240 g | — | |
| Leucine (EAA, BCAA) | 0.400 g | — | |
| Lysine (EAA) | 0.370 g | — | |
| Methionine (EAA) | 0.080 g | — | |
| Cystine (conditionally essential) | 0.070 g | — | |
| Phenylalanine (EAA) | 0.230 g | — | |
| Tyrosine (conditionally essential) | 0.190 g | — | |
| Valine (EAA, BCAA) | 0.340 g | — | |
| Arginine (conditionally essential) | 0.320 g | — | |
| Histidine (EAA) | 0.130 g | — | |
| Alanine | 0.290 g | — | |
| Aspartic acid | 0.600 g | — | |
| Glutamic acid | 0.560 g | — | |
| Glycine (conditionally essential) | 0.280 g | — | |
| Proline (conditionally essential) | 0.390 g | — | |
| Serine | 0.240 g | — | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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 | 1.00 mg | — | |
| Choline from phosphatidylcholine | 6.80 mg | — | |
| Choline from phosphocholine | 1.00 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 29.0 mg | — | |
| Total Choline | 37.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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