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Vegetable oil vs. Mixed nuts — In-Depth Nutrition Comparison

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Important differences between vegetable oil and mixed nuts

  • Vegetable oil has more vitamin E; however, mixed nuts have more copper, manganese, phosphorus, selenium, magnesium, vitamin B3, iron, and zinc.
  • Mixed nuts' daily need coverage for copper is 101% more.
  • Vegetable oil has 2 times more vitamin E than mixed nuts. Vegetable oil has 14.78mg of vitamin E, while mixed nuts have 7.82mg.
  • Mixed nuts are lower in saturated fat.
  • Mixed nuts have a higher glycemic index than vegetable oil.

The food varieties used in the comparison are Oil, corn, peanut, and olive and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Vegetable oil vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1907.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +16700%
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin EVitamin E +89%
Contains more Vitamin KVitamin K +268.4%
Contains more Vitamin CVitamin C +∞%
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 +25900%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more FatsFats +85.4%
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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains more Mono. FatMonounsaturated fat +68.6%
Contains more Poly. FatPolyunsaturated fat +126.1%
Contains less Sat. FatSaturated fat -39.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable oil Mixed nuts
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Vegetable oil Mixed nuts DV% diff.
Polyunsaturated fat 33.033g 14.612g 123%
Copper 0mg 0.907mg 101%
Manganese 0mg 2.04mg 89%
Fats 100g 53.95g 71%
Phosphorus 0mg 456mg 65%
Selenium 0µg 33.9µg 62%
Magnesium 0mg 229mg 55%
Monounsaturated fat 48.033g 28.488g 49%
Vitamin B3 0mg 7.709mg 48%
Vitamin E 14.78mg 7.82mg 46%
Protein 0g 20.04g 40%
Iron 0.13mg 2.61mg 31%
Zinc 0.02mg 3.36mg 30%
Fiber 0g 7g 28%
Vitamin B6 0mg 0.352mg 27%
Saturated fat 14.367g 8.711g 26%
Vitamin B5 0mg 1.14mg 23%
Folate 0µg 83µg 21%
Potassium 0mg 632mg 19%
Vitamin B1 0mg 0.189mg 16%
Vitamin B2 0mg 0.196mg 15%
Calories 884kcal 607kcal 14%
Vitamin K 21µg 5.7µg 13%
Calcium 0mg 117mg 12%
Choline 0.2mg 52mg 9%
Carbs 0g 21.05g 7%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 14.05g N/A
Sugar 0g 4.15g N/A
Sodium 0mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable oil Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Vegetable oil
50%
Mixed nuts
Minerals Daily Need Coverage Score
1%
Vegetable oil
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 24)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $1.7)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 5.656g)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.