Oatmeal vs. Walnut — In-Depth Nutrition Comparison
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How are oatmeal and walnut different?
- Oatmeal is richer in iron, while walnut is higher in copper, manganese, phosphorus, magnesium, zinc, fiber, vitamin B6, and folate.
- Walnut covers your daily need for copper, 169% more than oatmeal.
- Oatmeal contains 2 times more iron than walnut. Oatmeal contains 5.96mg of iron, while walnut contains 2.91mg.
- Oatmeal is lower in saturated fat.
- Oatmeal has a higher glycemic index (79) than walnut (0).
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Nuts, walnuts, english types were used in this article.
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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.
| Contains more IronIron | +104.8% |
| Contains more MagnesiumMagnesium | +507.7% |
| Contains more CalciumCalcium | +22.5% |
| Contains more PotassiumPotassium | +623% |
| Contains more CopperCopper | +2303% |
| Contains more ZincZinc | +398.4% |
| Contains more PhosphorusPhosphorus | +349.4% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +511.8% |
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.
| Contains more Vitamin AVitamin A | +12900% |
| Contains more Vitamin B2Vitamin B2 | +43.3% |
| Contains more Vitamin B3Vitamin B3 | +168.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +900% |
| Contains more Vitamin B1Vitamin B1 | +31.2% |
| Contains more Vitamin B5Vitamin B5 | +79.8% |
| Contains more Vitamin B6Vitamin B6 | +85.2% |
| Contains more Vitamin KVitamin K | +575% |
| Contains more FolateFolate | +122.7% |
| Contains more CholineCholine | +734% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1964.6% |
| Contains more ProteinProtein | +542.6% |
| Contains more FatsFats | +4694.9% |
| Contains more CarbsCarbs | +17.5% |
| Contains more OtherOther | +212.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.3% |
| Contains more Mono. FatMonounsaturated fat | +2184.7% |
| Contains more Poly. FatPolyunsaturated fat | +10973.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +17183.3% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +737.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.426g | 47.174g | 312% |
| Copper | 0.066mg | 1.586mg | 169% |
| Manganese | 0.558mg | 3.414mg | 124% |
| Fats | 1.36g | 65.21g | 98% |
| Iron | 5.96mg | 2.91mg | 38% |
| Phosphorus | 77mg | 346mg | 38% |
| Magnesium | 26mg | 158mg | 31% |
| Calories | 68kcal | 654kcal | 29% |
| Saturated fat | 0.226g | 6.126g | 27% |
| Protein | 2.37g | 15.23g | 26% |
| Zinc | 0.62mg | 3.09mg | 22% |
| Monounsaturated fat | 0.391g | 8.933g | 21% |
| Fiber | 1.7g | 6.7g | 20% |
| Vitamin B6 | 0.29mg | 0.537mg | 19% |
| Folate | 44µg | 98µg | 14% |
| Vitamin A | 130µg | 1µg | 14% |
| Vitamin B3 | 3.025mg | 1.125mg | 12% |
| Potassium | 61mg | 441mg | 11% |
| Vitamin B1 | 0.26mg | 0.341mg | 7% |
| Choline | 4.7mg | 39.2mg | 6% |
| Vitamin B2 | 0.215mg | 0.15mg | 5% |
| Vitamin B5 | 0.317mg | 0.57mg | 5% |
| Vitamin E | 0.07mg | 0.7mg | 4% |
| Starch | 10.37g | 0.06g | 4% |
| Sodium | 49mg | 2mg | 2% |
| Vitamin K | 0.4µg | 2.7µg | 2% |
| Calcium | 80mg | 98mg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Carbs | 11.67g | 13.71g | 1% |
| Net carbs | 9.97g | 7.01g | N/A |
| Sugar | 0.46g | 2.61g | N/A |
| Selenium | 5µg | 4.9µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.17mg | 0% |
| Threonine | 0.083mg | 0.596mg | 0% |
| Isoleucine | 0.105mg | 0.625mg | 0% |
| Leucine | 0.2mg | 1.17mg | 0% |
| Lysine | 0.135mg | 0.424mg | 0% |
| Methionine | 0.04mg | 0.236mg | 0% |
| Phenylalanine | 0.13mg | 0.711mg | 0% |
| Valine | 0.151mg | 0.753mg | 0% |
| Histidine | 0.057mg | 0.391mg | 0% |
| Fructose | 0g | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
32%
Minerals Daily Need Coverage Score
45%
152%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 5.9g)
Which food is cheaper?
Oatmeal is cheaper (difference - $5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)