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  6. Corn raw vs. Walnut oil

Corn raw vs. Walnut oil — In-Depth Nutrition Comparison

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A recap on differences between corn raw and walnut oil

  • Corn raw is higher in vitamin B5, vitamin B1, phosphorus, vitamin B3, folate, magnesium, fiber, and potassium, yet walnut oil is higher in vitamin K.
  • Walnut oil covers your daily saturated fat needs 44% more than corn raw.
  • The amount of saturated fat in corn raw is lower.
  • The glycemic index of walnut oil is lower.

Food varieties used in this article are Corn, sweet, yellow, raw and Oil, walnut.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +∞%
Contains less SodiumSodium -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.
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 +5650%
Contains more Vitamin EVitamin E +471.4%
Contains more Vitamin KVitamin K +4900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Walnut oil DV% diff.
Polyunsaturated fat 0.487g 63.3g 419%
Fats 1.35g 100g 152%
Monounsaturated fat 0.432g 22.8g 56%
Calories 86kcal 884kcal 40%
Saturated fat 0.325g 9.1g 40%
Vitamin B5 0.717mg 0mg 14%
Phosphorus 89mg 0mg 13%
Vitamin B1 0.155mg 0mg 13%
Vitamin K 0.3µg 15µg 12%
Folate 42µg 0µg 11%
Vitamin B3 1.77mg 0mg 11%
Magnesium 37mg 0mg 9%
Potassium 270mg 0mg 8%
Vitamin C 6.8mg 0mg 8%
Fiber 2g 0g 8%
Iron 0.52mg 0mg 7%
Protein 3.27g 0g 7%
Vitamin B6 0.093mg 0mg 7%
Manganese 0.163mg 7%
Copper 0.054mg 0mg 6%
Carbs 18.7g 0g 6%
Choline 23mg 0.4mg 4%
Vitamin B2 0.055mg 0mg 4%
Zinc 0.46mg 0mg 4%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin E 0.07mg 0.4mg 2%
Selenium 0.6µg 0µg 1%
Vitamin A 9µg 0µg 1%
Sodium 15mg 0mg 1%
Net carbs 16.7g 0g N/A
Calcium 2mg 0mg 0%
Sugar 6.26g 0g N/A
Tryptophan 0.023mg 0mg 0%
Threonine 0.129mg 0mg 0%
Isoleucine 0.129mg 0mg 0%
Leucine 0.348mg 0mg 0%
Lysine 0.137mg 0mg 0%
Methionine 0.067mg 0mg 0%
Phenylalanine 0.15mg 0mg 0%
Valine 0.185mg 0mg 0%
Histidine 0.089mg 0mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +7307.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -96.4%
Contains more Mono. FatMonounsaturated fat +5177.8%
Contains more Poly. FatPolyunsaturated fat +12897.9%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.