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  6. Vegetable oil vs. Almonds

Vegetable oil vs. Almonds — In-Depth Nutrition Comparison

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What are the main differences between vegetable oil and almonds?

  • Vegetable oil has less copper, manganese, vitamin B2, vitamin E, phosphorus, magnesium, fiber, iron, and zinc than almonds.
  • Almonds' daily need coverage for copper is 115% higher.
  • Vegetable oil has 4 times more saturated fat than almonds. Vegetable oil has 14.367g of saturated fat, while almonds have 3.802g.

We used Oil, corn, peanut, and olive and Nuts, almonds types in this comparison.

Infographic

Vegetable oil vs Almonds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2753.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +15500%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +73.4%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +25950%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Almonds DV% diff.
Polyunsaturated fat 33.033g 12.329g 138%
Copper 0mg 1.031mg 115%
Manganese 0mg 2.179mg 95%
Vitamin B2 0mg 1.138mg 88%
Fats 100g 49.93g 77%
Vitamin E 14.78mg 25.63mg 72%
Phosphorus 0mg 481mg 69%
Magnesium 0mg 270mg 64%
Fiber 0g 12.5g 50%
Saturated fat 14.367g 3.802g 48%
Iron 0.13mg 3.71mg 45%
Protein 0g 21.15g 42%
Monounsaturated fat 48.033g 31.551g 41%
Zinc 0.02mg 3.12mg 28%
Calcium 0mg 269mg 27%
Vitamin B3 0mg 3.618mg 23%
Potassium 0mg 733mg 22%
Vitamin K 21µg 0µg 18%
Vitamin B1 0mg 0.205mg 17%
Calories 884kcal 579kcal 15%
Vitamin B6 0mg 0.137mg 11%
Folate 0µg 44µg 11%
Choline 0.2mg 52.1mg 9%
Vitamin B5 0mg 0.471mg 9%
Selenium 0µg 4.1µg 7%
Carbs 0g 21.55g 7%
Net carbs 0g 9.05g N/A
Sugar 0g 4.35g N/A
Starch 0.72g 0%
Sodium 0mg 1mg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more FatsFats +100.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains more Mono. FatMonounsaturated fat +52.2%
Contains more Poly. FatPolyunsaturated fat +167.9%
Contains less Sat. FatSaturated fat -73.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.