Spices vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Oil, peanut is higher in more vitamins & minerals
Calories (kcal)
Spices 508
Oil —
Protein (g)
Spices 26.1
Oil —
Carbs (g)
Spices 28.1
Oil —
Fat (g)
Spices 36.2
Oil —
Fiber (g)
Spices 12.2
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 | 508 kcal | — | |
| Macronutrients | |||
| Water | 5.27 g | — | |
| Protein | 26.1 g | — | |
| Total lipid (fat) | 36.2 g | — | |
| Carbohydrate, by difference | 28.1 g | — | |
| Fiber, total dietary | 12.2 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.99 g | 16.2 g | -88% |
| Fatty acids, total monounsaturated | 22.5 g | 57.1 g | -61% |
| Fatty acids, total trans | 0 g | 0.172 g | -100% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 7.10 mg | — | |
| Thiamin (Vitamin B1) | 0.805 mg | — | |
| Riboflavin (Vitamin B2) | 0.261 mg | — | |
| Niacin (Vitamin B3) | 4.73 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.810 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.397 mg | — | |
| Biotin (Vitamin B7) | 162 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 123 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 2.00 ug | — | |
| Carotene, beta | 18.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 5.07 mg | 15.2 mg | -67% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 266 mg | — | |
| Iron, Fe | 9.21 mg | — | |
| Magnesium, Mg | 370 mg | — | |
| Phosphorus, P | 828 mg | — | |
| Potassium, K | 738 mg | — | |
| Sodium, Na | 13.0 mg | — | |
| Zinc, Zn | 6.08 mg | — | |
| Copper, Cu | 0.645 mg | — | |
| Manganese, Mn | 2.45 mg | — | |
| Selenium, Se | 208 ug | — | |
| Other Nutrients | |||
| Energy | 2126 kj | — | |
| Total fat (NLEA) | — | 93.4 g | |
| Ash | 4.33 g | — | |
| Total Sugars | 6.79 g | — | |
| Sucrose | 3.69 g | — | |
| Glucose | 2.88 g | — | |
| Fructose | 0.020 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.200 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 162 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 162 ug | — | |
| Betaine | 1.90 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 31.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 568 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.438 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 19.8 mg | 13.4 mg | +48% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.810 mg | 0.486 mg | +67% |
| 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) | 0.070 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 5.40 ug | 4.26 ug | +27% |
| 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 g | 0.0000375 g | -100% |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0.004 g | -100% |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0 g | 0.006 g | -100% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0.017 g | -100% |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.040 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.010 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.977 g | 8.26 g | -88% |
| SFA 17:0 (Margaric acid) | 0 g | 0.072 g | -100% |
| SFA 18:0 (Stearic acid) | 0.458 g | 2.58 g | -82% |
| SFA 20:0 (Arachidic acid) | 0.275 g | 1.14 g | -76% |
| 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) | 0.105 g | 1.48 g | -93% |
| 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 | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.062 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.075 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.055 g | -100% |
| MUFA 17:1 c | — | 0.055 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 8.46 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 55.5 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 3.99 g | — | |
| MUFA 20:1 c | — | 1.41 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 9.35 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.136 g | |
| 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) | 0.644 g | 0.013 g | +4869% |
| Fatty acids, total polyunsaturated | 10.1 g | 19.9 g | -49% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.92 g | — | |
| PUFA 18:2 c | — | 19.6 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 19.6 g | |
| PUFA 18:2 CLAs | — | 0.021 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 3.79 g | — | |
| PUFA 18:3 c | — | 0.317 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.317 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 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) | 0.250 g | 0.017 g | +1346% |
| 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 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 g | 0.003 g | -100% |
| PUFA 20:4c | — | 0.003 g | |
| PUFA 20:5c | — | 0.001 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.001 g | -100% |
| PUFA 22:2 (Docosadienoic acid) | — | 0.001 g | |
| PUFA 22:5 c | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.0007125 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 g | 0.034 g | -100% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | 0 g | 0.034 g | -100% |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.139 g | |
| TFA 18:2 t | — | 0.139 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Phytosterols | 118 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) | 0.256 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 | — | |
| 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 | 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 Foundation Foods. Diff column shows percentage difference relative to Food B.
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