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  6. Cornmeal vs. Walnut oil

Cornmeal vs. Walnut oil — In-Depth Nutrition Comparison

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Significant differences between Cornmeal and Walnut oil

  • The amount of Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Fiber, Phosphorus, and Vitamin B6 in Cornmeal is higher than in Walnut oil.
  • Cornmeal covers your daily Iron needs 55% more than Walnut oil.
  • Cornmeal contains less Saturated Fat.

Specific food types used in this comparison are Cornmeal, degermed, enriched, yellow and Oil, walnut.

Infographic

Cornmeal vs Walnut oil 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.
Cornmeal
Cornmeal
9
:
1
Walnut oil
Walnut oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Cornmeal
Cornmeal
7
:
2
Walnut oil
Walnut oil
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin K +∞%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
4
:
1
Walnut oil
Walnut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +5614.3%
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +5614.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
1
:
2
Walnut oil
Walnut oil
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +5746.2%
Contains more Polyunsaturated fat +7544.9%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +5746.2%
Contains more Polyunsaturated fat +7544.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Walnut oil
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 Cornmeal Walnut oil Opinion
Net carbs 75.55g 0g Cornmeal
Protein 7.11g 0g Cornmeal
Fats 1.75g 100g Walnut oil
Carbs 79.45g 0g Cornmeal
Calories 370kcal 884kcal Walnut oil
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 0g Walnut oil
Fiber 3.9g 0g Cornmeal
Calcium 3mg 0mg Cornmeal
Iron 4.36mg 0mg Cornmeal
Magnesium 32mg 0mg Cornmeal
Phosphorus 99mg 0mg Cornmeal
Potassium 142mg 0mg Cornmeal
Sodium 7mg 0mg Walnut oil
Zinc 0.66mg 0mg Cornmeal
Copper 0.076mg 0mg Cornmeal
Manganese 0.174mg Cornmeal
Selenium 10.5µg 0µg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.4mg Walnut oil
Vitamin B1 0.551mg 0mg Cornmeal
Vitamin B2 0.382mg 0mg Cornmeal
Vitamin B3 4.968mg 0mg Cornmeal
Vitamin B5 0.24mg 0mg Cornmeal
Vitamin B6 0.182mg 0mg Cornmeal
Folate 209µg 0µg Cornmeal
Vitamin K 0µg 15µg Walnut oil
Tryptophan 0.038mg 0mg Cornmeal
Threonine 0.172mg 0mg Cornmeal
Isoleucine 0.242mg 0mg Cornmeal
Leucine 1.006mg 0mg Cornmeal
Lysine 0.105mg 0mg Cornmeal
Methionine 0.162mg 0mg Cornmeal
Phenylalanine 0.366mg 0mg Cornmeal
Valine 0.337mg 0mg Cornmeal
Histidine 0.172mg 0mg Cornmeal
Saturated Fat 0.22g 9.1g Cornmeal
Monounsaturated Fat 0.39g 22.8g Walnut oil
Polyunsaturated fat 0.828g 63.3g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Walnut oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Cornmeal
4%
Walnut oil
Minerals Daily Need Coverage Score
37%
Cornmeal
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 68)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 8.88g)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal 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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.