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Grapefruit vs. Walnut oil — In-Depth Nutrition Comparison

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Significant differences between grapefruit and walnut oil

  • Grapefruit has more vitamin C, vitamin A, fiber, and vitamin B5; however, walnut oil is richer in vitamin K.
  • Walnut oil covers your daily saturated fat needs 45% more than grapefruit.
  • Grapefruit contains less saturated fat.
  • Grapefruit has a higher glycemic index. The glycemic index of grapefruit is 25, while the glycemic index of walnut oil is 0.

Specific food types used in this comparison are Grapefruit, raw, pink and red, all areas and Oil, walnut.

Infographic

Grapefruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~0mg

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 +1825%
Contains more Vitamin EVitamin E +207.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +71328.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +113900%
Contains more Poly. FatPolyunsaturated fat +175733.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grapefruit Walnut oil
Lower in Sugar 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
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Grapefruit Walnut oil DV% diff.
Polyunsaturated fat 0.036g 63.3g 422%
Fats 0.14g 100g 154%
Monounsaturated fat 0.02g 22.8g 57%
Calories 42kcal 884kcal 42%
Saturated fat 0.021g 9.1g 41%
Vitamin C 31.2mg 0mg 35%
Vitamin K 0µg 15µg 13%
Vitamin A 58µg 0µg 6%
Fiber 1.6g 0g 6%
Vitamin B5 0.262mg 0mg 5%
Carbs 10.66g 0g 4%
Potassium 135mg 0mg 4%
Vitamin B1 0.043mg 0mg 4%
Copper 0.032mg 0mg 4%
Vitamin B6 0.053mg 0mg 4%
Folate 13µg 0µg 3%
Phosphorus 18mg 0mg 3%
Protein 0.77g 0g 2%
Vitamin B2 0.031mg 0mg 2%
Fructose 1.77g 2%
Magnesium 9mg 0mg 2%
Vitamin E 0.13mg 0.4mg 2%
Calcium 22mg 0mg 2%
Vitamin B3 0.204mg 0mg 1%
Zinc 0.07mg 0mg 1%
Manganese 0.022mg 1%
Iron 0.08mg 0mg 1%
Choline 7.7mg 0.4mg 1%
Net carbs 9.06g 0g N/A
Sugar 6.89g 0g N/A
Selenium 0.1µg 0µg 0%
Tryptophan 0.008mg 0mg 0%
Threonine 0.013mg 0mg 0%
Isoleucine 0.008mg 0mg 0%
Leucine 0.015mg 0mg 0%
Lysine 0.019mg 0mg 0%
Methionine 0.007mg 0mg 0%
Phenylalanine 0.013mg 0mg 0%
Valine 0.015mg 0mg 0%
Histidine 0.008mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit Walnut oil
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
15%
Grapefruit
4%
Walnut oil
Minerals Daily Need Coverage Score
5%
Grapefruit
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 6.89g)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 25)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.3)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 9.079g)
Which food is richer in minerals?
Grapefruit
Grapefruit is relatively richer in minerals
Which food is richer in vitamins?
Grapefruit
Grapefruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.