Spices vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, fenugreek seed is higher in more vitamins & minerals
Calories (kcal)
Spices 323
Oil 884
Protein (g)
Spices 23.0
Oil 0
Carbs (g)
Spices 58.3
Oil 0
Fat (g)
Spices 6.41
Oil 100
Fiber (g)
Spices 24.6
Oil 0
Quick answers
Which has more protein?
Spices, fenugreek seed — 23.0g vs 0g per 100g.
Which has fewer calories?
Spices, fenugreek seed — 323 vs 884 kcal per 100g.
Which is more nutrient-dense?
Spices, fenugreek seed 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 | 323 kcal | 884 kcal | -63% |
| Macronutrients | |||
| Water | 8.84 g | 0 g | |
| Protein | 23.0 g | 0 g | |
| Total lipid (fat) | 6.41 g | 100 g | -94% |
| Carbohydrate, by difference | 58.3 g | 0 g | |
| Fiber, total dietary | 24.6 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.46 g | 19.7 g | -93% |
| Fatty acids, total monounsaturated | — | 39.3 g | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.00 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.322 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.366 mg | 0 mg | |
| Niacin (Vitamin B3) | 1.64 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.600 mg | 0 mg | |
| Biotin (Vitamin B7) | 57.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 32.3 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 176 mg | 0 mg | |
| Iron, Fe | 33.5 mg | 0.070 mg | +47800% |
| Magnesium, Mg | 191 mg | 0 mg | |
| Phosphorus, P | 296 mg | 0 mg | |
| Potassium, K | 770 mg | 0 mg | |
| Sodium, Na | 67.0 mg | 0 mg | |
| Zinc, Zn | 2.50 mg | 0 mg | |
| Copper, Cu | 1.11 mg | — | |
| Manganese, Mn | 1.23 mg | — | |
| Selenium, Se | 6.30 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1352 kj | 3699 kj | -63% |
| Ash | 3.40 g | 0 g | |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 57.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 57.0 ug | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 60.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 24.7 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.700 g | |
| SFA 16:0 (Palmitic acid) | — | 16.9 g | |
| SFA 18:0 (Stearic acid) | — | 1.60 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.200 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 39.1 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 35.0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 33.4 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 1.60 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Phytosterols | 140 mg | 1190 mg | -88% |
| Tryptophan (EAA) | 0.391 g | 0 g | |
| Threonine (EAA) | 0.898 g | 0 g | |
| Isoleucine (EAA, BCAA) | 1.24 g | 0 g | |
| Leucine (EAA, BCAA) | 1.76 g | 0 g | |
| Lysine (EAA) | 1.68 g | 0 g | |
| Methionine (EAA) | 0.338 g | 0 g | |
| Cystine (conditionally essential) | 0.369 g | 0 g | |
| Phenylalanine (EAA) | 1.09 g | 0 g | |
| Tyrosine (conditionally essential) | 0.764 g | 0 g | |
| Valine (EAA, BCAA) | 1.10 g | 0 g | |
| Arginine (conditionally essential) | 2.46 g | 0 g | |
| Histidine (EAA) | 0.668 g | 0 g | |
| Alanine | 1.02 g | 0 g | |
| Aspartic acid | 2.71 g | 0 g | |
| Glutamic acid | 3.99 g | 0 g | |
| Glycine (conditionally essential) | 1.31 g | 0 g | |
| Proline (conditionally essential) | 1.20 g | 0 g | |
| Serine | 1.22 g | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0.010 mg | — | |
| Genistein | 0.010 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.020 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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