Vegetable Oil vs. Almonds
Nutrition comparison of Vegetable Oil and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vegetable oil
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vegetable oil and almonds:
- Both almonds and vegetable oil are high in calories.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Vegetable oil has signficantly less carbohydrates than almond.
USDA sources for nutritional information: Vegetable Oil (Vegetable oil, palm kernel) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and vegetable oil are high in calories. Vegetable oil has 49% more calories than almond - almond has 579 calories per 100 grams and vegetable oil has 862 calories.
For macronutrient ratios, vegetable oil is lighter in protein, lighter in carbs and much heavier in fat compared to almonds per calorie. Vegetable oil has a macronutrient ratio of 0:0:100 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vegetable Oil | Almonds | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Vegetable oil has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than vegetable oil - almond has 12.5g of dietary fiber per 100 grams and vegetable oil does not contain significant amounts.
sugar
Vegetable oil has less sugar than almond - almond has 4.4g of sugar per 100 grams and vegetable oil does not contain significant amounts.
Protein
protein
Almond is an excellent source of protein and it has more protein than vegetable oil - almond has 21.2g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Vegetable oil is high in saturated fat and almond has 53% less saturated fat than vegetable oil - almond has 3.8g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.
trans fat
Both almonds and vegetable oil are low in trans fat - almond has 0.02g of trans fat per 100 grams and vegetable oil does not contain significant amounts.
Vitamins
Vitamin A
Almonds and vegetable oil contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and vegetable oil does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 573% more Vitamin E than vegetable oil - almond has 25.6mg of Vitamin E per 100 grams and vegetable oil has 3.8mg of Vitamin E.
Vitamin K
Vegetable oil has more Vitamin K than almond - vegetable oil has 24.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Vegetable Oil | Almonds | |
|---|---|---|
| Thiamin | ~ | 0.205 MG |
| Riboflavin | ~ | 1.138 MG |
| Niacin | ~ | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | ~ | 0.137 MG |
| Folate | ~ | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has more calcium than vegetable oil - almond has 269mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Almond is an excellent source of iron and it has more iron than vegetable oil - almond has 3.7mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Almond is an excellent source of potassium and it has more potassium than vegetable oil - almond has 733mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than vegetable oil per 100 grams.
| Vegetable Oil | Almonds | |
|---|---|---|
| linoleic acid | 1.6 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.6 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Vegetable Oil (Vegetable oil, palm kernel) and Almonds (Nuts, almonds) .
Vegetable Oil g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or vegetable oil contain more calories in 100 grams?Both almonds and vegetable oil are high in calories. Vegetable oil has 50% more calories than almond - almond has 579 calories in 100g and vegetable oil has 862 calories.
Does almonds or vegetable oil contain more calcium?
Almond is a rich source of calcium and it has more calcium than vegetable oil - almond has 269mg of calcium in 100 grams and vegetable oil does not contain significant amounts.
Does almonds or vegetable oil contain more iron?
Almond is an abundant source of iron and it has more iron than vegetable oil - almond has 3.7mg of iron in 100 grams and vegetable oil does not contain significant amounts.
Does almonds or vegetable oil contain more potassium?
Almond is a rich source of potassium and it has more potassium than vegetable oil - almond has 733mg of potassium in 100 grams and vegetable oil does not contain significant amounts.