Plant-based (Vegan) Fat vs Animal Fat
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Transcript of Plant-based (Vegan) Fat vs Animal Fat
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8/4/2019 Plant-based (Vegan) Fat vs Animal Fat
1/13
The below listings are based on a 100 gram serving of each (the equivalent of 3.53
ounces), listed in a descending order from the highest amound of total dietary fat tothe lowest amount of total dietary fat. The sourse of the data listed here is the USDA
Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Please notify
us of any suspected errors.
Sourc
e
Fat
g
Total
Fat g
Saturate
d
Cholester
ol
mg
Calciu
m mg
Protei
n
g
Magnesiu
m
mg
Iron
mg
Fiber
gkcal
Nuts,macadamia
nuts, raw
75.770
12.061 0.000 85.000 7.910 130.000 3.690 8.600 718.000
Nuts, pecans 71.97
0
6.175 0.000 70.000 9.170 121.000 2.530 9.600 691.00
0Nuts,
brazilnuts,dried,
unblanched
66.22
0
16.154 0.000 176.00
0
14.340 225.000 3.400 5.400 656.00
0
Nuts,
walnuts,English
65.21
0
6.126 0.000 104.00
0
15.230 158.000 2.910 6.700 654.00
0
Nuts, pine
nuts, pinyon,
dried
60.98
0
9.377 0.000 8.000 11.570 234.000 3.060 10.70
0
629.00
0
Nuts,hazelnuts or
filberts
60.750
4.464 0.000 114.000
14.950 163.000 4.700 9.700 628.000
Nuts,
almondbutter, plain,
without saltadded
59.10
0
5.602 0.000 270.00
0
15.080 303.000 3.700 3.700 633.00
0
Nuts,walnuts,
black
56.580 3.628 0.000 58.000 24.350 202.000 3.070 5.000 607.000
Seeds,
sesamebutter, tahini
53.76
0
7.529 0.000 426.00
0
17.000 95.000 8.950 9.300 595.00
0
Nuts, pine 50.70 7.797 0.000 26.000 24.000 233.000 9.200 4.500 566.00
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nuts,pignolia,
dried
0 0
Nuts,
almonds
50.64
0
3.881 0.000 248.00
0
21.260 275.000 4.290 11.80
0
578.00
0Peanut
butter,chunk style,
49.94
0
9.580 0.000 41.000 24.050 159.000 1.900 6.600 589.00
0
Seeds,
sesameseeds
49.67
0
6.957 0.000 975.00
0
17.730 351.000 14.55
0
11.80
0
573.00
0
Peanuts,spanish, raw
49.600
7.642 0.000 106.000
26.150 188.000 3.910 9.500 570.000
Seeds,sunflower
seed
49.570 5.195 0.000 116.000 22.780 354.000 6.770 10.500 570.000
Peanuts,
virginia, raw
48.75
0
6.361 0.000 89.000 25.190 171.000 2.550 8.500 563.00
0
Nuts,
cashew nuts,dry roasted,
without saltadded
46.35
0
9.157 0.000 45.000 15.310 260.000 6.000 3.000 574.00
0
Seeds,pumpkinand squash
seed kernels
45.850
8.674 0.000 43.000 24.540 535.000 14.970
3.900 541.000
Nuts,
pistachionuts, dry
roasted,without salt
added
45.73
0
5.525 0.000 108.00
0
21.240 120.000 4.180 10.30
0
570.00
0
Nuts,pistachionuts, raw
43.190
5.286 0.000 107.000
20.480 121.000 4.270 10.000
551.000
Seeds, Flaxseed
34.000
3.196 0.000 199.000
19.500 362.000 6.220 27.900
492.000
Nuts, 33.49 29.698 0.000 14 3.33 32 2.43 9.0 354
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coconutmeat, raw
Soybeans,mature
seeds, raw
19.940
2.884 0.000 277.000
36.490 280.000 15.700
9.300 416.000
Avocados,
raw,California
17.33
0
2.590 0.000 11.000 2.110 41.000 1.180 4.900 177.00
0
Winged
beans,mature
seeds, raw
16.32
0
2.303 0.000 440.00
0
29.650 179.000 13.44
0
? 409.00
0
Egg, whole,
cooked,
fried
15.00
0
4.167 459.000 55.000 13.540 11.000 1.560 0.000 199.00
0
Tempeh,cooked
11.380
3.290 0.000 95.600 18.190 77.200 2.126 ? 197.000
Tempeh 10.800
2.220 0.000 111.000
18.540 81.000 2.703 ? 193.000
Egg, whole,cooked,
hard-boiled
10.610
3.267 424.000 50.000 12.580 10.000 1.190 0.000 155.000
Egg, whole,
raw, fresh
10.02
0
3.100 425.000 49.000 12.490 10.000 1.440 0.000 149.00
0
Sourc
e
Fat
g
Total
Fat g
Saturate
d
Cholester
ol
mg
Calciu
m mg
Protei
n
g
Magnesiu
m
mg
Iron
mg
Fiber
gkcal
Tofu, raw,firm,
preparedwith calcium
sulfate
8.720 1.261 0.000 683.000
15.780 58.000 10.470
2.300 145.000
Milk, sheep 7.000 4.603 27.000 193.40
0
5.980 18.360 0.100 0.000 107.80
8
Oats 6.900 1.217 0.000 54.000 16.890 177.000 4.720 10.60
0
389.00
0
Soybeans,green, raw
6.800 0.786 0.000 197.000
12.950 65.000 3.550 4.200 147.000
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Soybeans,mature
seeds,sprouted,
raw
6.700 0.929 0.000 67.000 13.090 72.000 2.100 1.100 122.000
Chickpeas
(garbanzobeans,
bengalgram),
matureseeds, raw
6.040 0.626 0.000 105.00
0
19.300 115.000 6.240 17.40
0
364.00
0
Quinoa 5.800 0.590 0.000 60.000 13.100 210.000 9.250 5.900 374.00
0
Durian, rawor frozen 5.330 ? 0.000 6.000 1.470 30.000 0.430 3.800 147.000
Tofu, firm,
preparedwith calcium
sulfate andmagnesium
chloride
4.460 0.646 0.000 162.00
0
8.040 46.000 1.450 0.400 77.000
Milk, human 4.380 2.009 13.900 32.200 1.030 3.400 0.030 0.000 69.563
Milk, goat 4.140 2.667 11.400 133.50
0
3.560 13.970 0.050 0.000 68.813
Tofu, soft,preparedwith calcium
sulfate andmagnesium
chloride
3.690 0.533 0.000 111.000
6.550 27.000 1.110 0.200 61.000
Milk,
producer,fluid, 3.7%
milkfat
3.660 2.278 14.300 119.00
0
3.280 13.400 0.050 0.000 64.172
Tomatoes,
sun-dried
2.970 0.426 0.000 110.00
0
14.110 194.000 9.090 12.30
0
258.00
0
Finfish,
halibut,Atlantic and
2.940 0.417 41.000 60.000 26.690 107.000 1.070 0.000 140.00
0
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Pacific,cooked, dry
heat
Beans,
yellow,mature
seeds, raw
2.600 0.671 0.000 166.00
0
22.000 222.000 7.010 25.10
0
345.00
0
Chickpeas
(garbanzobeans,bengal
gram),mature
seeds,cooked,
boiled,without salt
2.590 0.269 0.000 49.000 8.860 48.000 2.890 7.600 164.00
0
Nuts,chestnuts,
european,raw,
unpeeled
2.260 0.425 0.000 27.000 2.420 32.000 1.010 8.100 213.000
Beans,
french,mature
seeds, raw
2.020 0.221 0.000 186.00
0
18.810 188.000 3.400 25.20
0
343.00
0
Seeds, lotus
seeds
1.970 0.330 0.000 163.00
0
15.410 210.000 3.530 ? 332.00
0
Mungo
beans,mature
seeds, raw
1.640 0.114 0.000 138.00
0
25.210 267.000 7.570 18.30
0
341.00
0
Mothbeans,mature
seeds, raw
1.610 0.364 0.000 150.000
22.940 381.000 10.850
? 343.000
Broadbeans
(fava beans),mature
seeds, raw
1.530 0.254 0.000 103.00
0
26.120 192.000 6.700 25.00
0
341.00
0
Beans,
black,
1.420 0.366 0.000 123.00
0
21.600 171.000 5.020 15.20
0
341.00
0
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matureseeds, raw
Yardlongbeans,
matureseeds, raw
1.310 0.339 0.000 138.000
24.330 338.000 8.610 11.000
347.000
Beans, navy,mature
seeds, raw
1.280 0.331 0.000 155.000
22.330 173.000 6.440 24.400
335.000
Nuts,chestnuts,
european,raw, peeled
1.250 0.235 0.000 19.000 1.630 30.000 0.940 ? 196.000
Beans,
cranberry(roman),mature
seeds, raw
1.230 0.316 0.000 127.00
0
23.030 156.000 5.000 24.70
0
335.00
0
Beans, small
white,mature
seeds, raw
1.180 0.304 0.000 173.00
0
21.110 183.000 7.730 24.90
0
336.00
0
Figs, dried,
uncooked
1.170 0.234 0.000 144.00
0
3.050 59.000 2.230 12.20
0
255.00
0
Sourc
e
Fat
g
Total
Fat g
Saturate
d
Cholester
ol
mg
Calciu
m mg
Protei
n
g
Magnesiu
m
mg
Iron
mgFiber
gkcal
Mung beans,mature
seeds, raw
1.150 0.348 0.000 132.000
23.860 189.000 6.740 16.300
347.000
Beans, great
northern,mature
seeds, raw
1.140 0.356 0.000 175.00
0
21.860 189.000 5.470 20.20
0
339.00
0
Beans, pink,
matureseeds, raw
1.130 0.292 0.000 130.00
0
20.960 182.000 6.770 12.70
0
343.00
0
Beans,pinto,
1.130 0.235 0.000 121.000
20.880 159.000 5.880 24.400
340.000
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matureseeds, raw
Nuts,chestnuts,
chinese, raw
1.110 0.164 0.000 18.000 4.200 84.000 1.410 ? 224.000
Beans,
kidney, red,mature
seeds, raw
1.060 0.154 0.000 83.000 22.530 138.000 6.690 15.20
0
337.00
0
Lentils,mature
seeds, raw
0.960 0.135 0.000 51.000 28.060 107.000 9.020 30.500
338.000
Cherries,
sweet, raw
0.960 0.216 0.000 15.000 1.200 11.000 0.390 2.300 72.000
Beans,
pinto,mature
seeds,sprouted,
raw
0.900 0.109 0.000 43.000 5.250 53.000 1.970 ? 62.000
Rice, brown,
long-grain,cooked
0.900 0.180 0.000 10.000 2.580 43.000 0.420 1.800 111.00
0
Wingedbeans,
immatureseeds, raw
0.870 0.238 0.000 84.000 6.950 34.000 1.500 ? 49.000
Lima beans,
immatureseeds, raw
0.860 0.198 0.000 34.000 6.840 58.000 3.140 4.900 113.00
0
Beans,white,
matureseeds, raw
0.850 0.219 0.000 240.000
23.360 190.000 10.440
15.200
333.000
Beans,kidney, all
types,mature
seeds, raw
0.830 0.120 0.000 143.000
23.580 140.000 8.200 24.900
333.000
Rice, brown, 0.830 0.165 0.000 10.000 2.320 44.000 0.530 1.800 112.00
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medium-grain,
cooked
0
Parsley, raw 0.790 0.132 0.000 138.00
0
2.970 50.000 6.200 3.300 36.000
Beans, fava,
in pod, raw
0.730 0.118 0.000 37.000 7.920 33.000 1.550 ? 88.000
Ginger root,raw
0.730 0.203 0.000 18.000 1.740 43.000 0.500 2.000 69.000
Dandeliongreens, raw
0.700 0.170 0.000 187.000
2.700 36.000 3.100 3.500 45.000
Kale, raw 0.700 0.091 0.000 135.000
3.300 34.000 1.700 2.000 50.000
Lima beans,large,
matureseeds, raw
0.690 0.161 0.000 81.000 21.460 224.000 7.510 19.000
338.000
Arugula,raw
0.660 0.086 0.000 160.000
2.580 47.000 1.460 1.600 25.000
Seaweed,
wakame,raw
0.640 0.130 0.000 150.00
0
3.030 107.000 2.180 0.500 45.000
Wasabi,root, raw
0.630 0.000 128.000
4.800 69.000 1.030 7.700 109.000
Plums, raw 0.620 0.049 0.000 4.000 0.790 7.000 0.100 1.500 55.000
Grapes, red
or green(european
typevarieties,
such as,Thompson
seedless),raw
0.580 0.189 0.000 11.000 0.660 6.000 0.260 1.000 71.000
Seaweed,kelp, raw
0.560 0.247 0.000 168.000
1.680 121.000 2.850 1.300 43.000
Beans,
adzuki,mature
0.530 0.191 0.000 66.000 19.870 127.000 4.980 12.70
0
329.00
0
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seeds, raw
Prunes,
dried,uncooked
0.520 0.041 0.000 51.000 2.610 45.000 2.480 7.100 239.00
0
Pricklypears, raw
0.510 0.067 0.000 56.000 0.730 85.000 0.300 3.600 41.000
Sourc
e
Fat
g
Total
Fat g
Saturate
d
Cholester
ol
mg
Calciu
m mg
Protei
n
g
Magnesiu
m
mg
Iron
mgFiber
gkcal
Beans,
pinto,immature
seeds,
frozen,unprepared
0.500 0.061 0.000 58.000 9.800 60.000 3.000 5.700 170.00
0
Beans,
pinto,immature
seeds,frozen,
cooked,boiled,
drained,without salt
0.480 0.058 0.000 52.000 9.310 54.000 2.710 8.600 162.00
0
Bananas,raw
0.480 0.185 0.000 6.000 1.030 29.000 0.310 2.400 92.000
Raisins,
seedless
0.460 0.150 0.000 49.000 3.220 33.000 2.080 4.000 300.00
0
Beans,
kidney,royal red,
matureseeds, raw
0.450 0.065 0.000 131.00
0
25.330 138.000 8.700 24.90
0
329.00
0
Kiwi fruit,(chinese
gooseberries), fresh, raw
0.440 0.029 0.000 26.000 0.990 30.000 0.410 3.400 61.000
Pineapple,raw
0.430 0.032 0.000 7.000 0.390 14.000 0.370 1.200 49.000
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Collards,raw
0.420 0.055 0.000 145.000
2.450 9.000 0.190 3.600 30.000
Fiddleheadferns, raw
0.400 ? 0.000 32.000 4.550 34.000 1.310 ? 34.000
Peas, green,raw
0.400 0.071 0.000 25.000 5.420 33.000 1.470 5.100 81.000
Pears, raw 0.400 0.022 0.000 11.000 0.390 6.000 0.250 2.400 59.000
Mulberries,raw
0.390 0.027 0.000 39.000 1.440 18.000 1.850 1.700 43.000
Apricots,raw
0.390 0.027 0.000 14.000 1.400 8.000 0.540 2.400 48.000
Seaweed,spirulina,
raw
0.390 0.135 0.000 12.000 5.920 19.000 2.790 ? 26.000
Blueberries,
raw
0.380 0.032 0.000 6.000 0.670 5.000 0.170 2.700 56.000
Spinach, raw 0.350 0.056 0.000 99.000 2.860 79.000 2.710 2.700 22.000
Broccoli,
raw
0.350 0.054 0.000 48.000 2.980 25.000 0.880 3.000 28.000
Tomatoes,
red, ripe,raw, year
roundaverage
0.330 0.045 0.000 5.000 0.850 11.000 0.450 1.100 21.000
Mushrooms,raw
0.330 0.046 0.000 5.000 2.900 10.000 1.040 1.200 25.000
Turnipgreens, raw
0.300 0.070 0.000 190.000
1.500 31.000 1.100 3.200 27.000
Lettuce,
looseleaf,raw
0.300 0.039 0.000 68.000 1.300 11.000 1.400 1.900 18.000
Leeks, (bulband lower
leaf-portion), raw
0.300 0.040 0.000 59.000 1.500 28.000 2.100 1.800 61.000
Oranges,raw,
California,
0.300 0.035 0.000 40.000 1.040 10.000 0.090 2.500 49.000
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bibb types),raw
Mushrooms,shiitake,
cooked,without salt
0.220 0.055 0.000 3.000 1.560 14.000 0.440 2.100 55.000
Mustardgreens, raw
0.200 0.010 0.000 103.000
2.700 32.000 1.460 3.300 26.000
Rhubarb,
raw
0.200 0.053 0.000 86.000 0.900 12.000 0.220 1.800 21.000
Endive, raw 0.200 0.048 0.000 52.000 1.250 15.000 0.830 3.100 17.000
Chard,swiss, raw
0.200 0.030 0.000 51.000 1.800 81.000 1.800 1.600 19.000
Hyacinth-beans,
immatureseeds, raw
0.200 0.088 0.000 50.000 2.100 40.000 0.740 ? 46.000
Peas, edible-podded, raw
0.200 0.039 0.000 43.000 2.800 24.000 2.080 2.600 42.000
Chicory
roots, raw
0.200 0.048 0.000 41.000 1.400 22.000 0.800 ? 73.000
Lettuce, cos
or romaine,raw
0.200 0.026 0.000 36.000 1.620 6.000 1.100 1.700 14.000
Mushrooms,portabella,
raw
0.200 0.026 0.000 8.000 2.500 11.000 0.600 1.500 26.000
Cranberries,
raw
0.200 0.017 0.000 7.000 0.390 5.000 0.200 4.200 49.000
Carrots, raw 0.190 0.030 0.000 27.000 1.030 15.000 0.500 3.000 43.000
Lettuce,
iceberg
(includescrispheadtypes), raw
0.190 0.025 0.000 19.000 1.010 9.000 0.500 1.400 12.000
Tangerines,(mandarin
oranges),raw
0.190 0.022 0.000 14.000 0.630 12.000 0.100 2.300 44.000
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Milk, nonfat 0.180 0.117 2.000 123.000
3.410 11.000 0.040 0.000 35.000
Beets, raw 0.170 0.027 0.000 16.000 1.610 23.000 0.800 2.800 43.000
Seaweed,
irishmoss,raw
0.160 0.033 0.000 72.000 1.510 144.000 8.900 1.300 49.000
Onions, raw 0.160 0.026 0.000 20.000 1.160 10.000 0.220 1.800 38.000
Burdockroot, raw
0.150 0.025 0.000 41.000 1.530 38.000 0.800 3.300 72.000
Celery, raw 0.140 0.037 0.000 40.000 0.750 11.000 0.400 1.700 16.000
Papayas,
raw
0.140 0.043 0.000 24.000 0.610 10.000 0.100 1.800 39.000
Cucumber,with peel,raw
0.130 0.034 0.000 14.000 0.690 11.000 0.260 0.800 13.000
Beans, snap,
green, raw
0.120 0.026 0.000 37.000 1.820 25.000 1.040 3.400 31.000
Watercress,
raw
0.100 0.027 0.000 120.00
0
2.300 21.000 0.200 1.500 11.000
Okra, raw 0.100 0.026 0.000 81.000 2.000 57.000 0.800 3.200 33.000
Sourc
e
Fat
gTotal
Fat g
Saturated
Cholester
olmg
Calciu
m mg
Protei
ng
Magnesiu
mmg
Iron
mg
Fiber
g kcal
Lotus root,raw
0.100 0.030 0.000 45.000 2.600 23.000 1.160 4.900 74.000
Melons,honeydew,raw
0.100 0.025 0.000 6.000 0.460 7.000 0.070 0.600 35.000
Seaweed,agar, raw
0.030 0.006 0.000 54.000 0.540 67.000 1.860 0.500 26.000