Spices vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, ginger, ground is higher in more vitamins & minerals
Calories (kcal)
Spices 335
Oil 884
Protein (g)
Spices 8.98
Oil 0
Carbs (g)
Spices 71.6
Oil 0
Fat (g)
Spices 4.24
Oil 100
Fiber (g)
Spices 14.1
Oil 0
Quick answers
Which has more protein?
Spices, ginger, ground — 8.98g vs 0g per 100g.
Which has fewer calories?
Spices, ginger, ground — 335 vs 884 kcal per 100g.
Which is more nutrient-dense?
Spices, ginger, 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 | Spices | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 335 kcal | 884 kcal | -62% |
| Macronutrients | |||
| Water | 9.94 g | 0.080 g | +12325% |
| Protein | 8.98 g | 0 g | |
| Total lipid (fat) | 4.24 g | 100 g | -96% |
| Carbohydrate, by difference | 71.6 g | 0 g | |
| Fiber, total dietary | 14.1 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.60 g | 86.5 g | -97% |
| Fatty acids, total monounsaturated | 0.479 g | 5.68 g | -92% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.046 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.170 mg | 0 mg | |
| Niacin (Vitamin B3) | 9.62 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.477 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.626 mg | 0 mg | |
| Biotin (Vitamin B7) | 13.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 41.2 mg | 0.300 mg | +13633% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 18.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0 mg | 0.090 mg | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 114 mg | 2.00 mg | +5600% |
| Iron, Fe | 19.8 mg | 0.150 mg | +13100% |
| Magnesium, Mg | 214 mg | 0 mg | |
| Phosphorus, P | 168 mg | 0 mg | |
| Potassium, K | 1320 mg | 2.00 mg | +65900% |
| Sodium, Na | 27.0 mg | 5.00 mg | +440% |
| Zinc, Zn | 3.64 mg | 0.040 mg | +9000% |
| Copper, Cu | 0.480 mg | 0 mg | |
| Manganese, Mn | 33.3 mg | 0 mg | |
| Selenium, Se | 55.8 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1404 kj | 3699 kj | -62% |
| Ash | 5.22 g | 0.010 g | +52100% |
| Total Sugars | 3.39 g | 0 g | |
| Sucrose | 0.200 g | — | |
| Glucose | 1.22 g | — | |
| Fructose | 1.78 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.190 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 13.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 13.0 ug | 0 ug | |
| Betaine | 3.40 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 | 30.0 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 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 3.01 mg | 0.200 mg | +1405% |
| 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 | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.800 ug | 0.500 ug | +60% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 2.40 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0.063 g | -100% |
| SFA 6:0 (Caproic acid) | 0.027 g | 0.752 g | -96% |
| SFA 8:0 (Caprylic acid) | 0 g | 7.89 g | -100% |
| SFA 10:0 (Capric acid) | 1.56 g | 5.60 g | -72% |
| SFA 12:0 (Lauric acid) | 0.068 g | 44.5 g | -100% |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.044 g | 16.7 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.574 g | 8.18 g | -93% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.227 g | 2.84 g | -92% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.037 g | -100% |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.032 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.036 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.016 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.357 g | 5.68 g | -94% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.357 g | 5.68 g | -94% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.037 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.929 g | 1.45 g | -36% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.706 g | 1.45 g | -51% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 1.45 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.223 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.223 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | — | 0 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 g | 0 g | = |
| TFA 18:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| Phytosterols | 83.0 mg | 86.0 mg | -3% |
| Tryptophan (EAA) | 0.152 g | 0 g | |
| Threonine (EAA) | 0.289 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.341 g | 0 g | |
| Leucine (EAA, BCAA) | 0.513 g | 0 g | |
| Lysine (EAA) | 0.241 g | 0 g | |
| Methionine (EAA) | 0.089 g | 0 g | |
| Cystine (conditionally essential) | 0.099 g | 0 g | |
| Phenylalanine (EAA) | 0.311 g | 0 g | |
| Tyrosine (conditionally essential) | 0.243 g | 0 g | |
| Valine (EAA, BCAA) | 0.411 g | 0 g | |
| Arginine (conditionally essential) | 0.708 g | 0 g | |
| Histidine (EAA) | 0.199 g | 0 g | |
| Alanine | 0.272 g | 0 g | |
| Aspartic acid | 1.39 g | 0 g | |
| Glutamic acid | 0.790 g | 0 g | |
| Glycine (conditionally essential) | 0.497 g | 0 g | |
| Proline (conditionally essential) | 0.334 g | 0 g | |
| Serine | 0.250 g | 0 g | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 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 | 1.40 mg | — | |
| Choline from phosphatidylcholine | 6.20 mg | — | |
| Choline from phosphocholine | 0.900 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 33.0 mg | — | |
| Total Choline | 41.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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