Oats vs. Walnut — In-Depth Nutrition Comparison
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Summary of differences between oats and walnut
- Oats have more manganese, vitamin B1, phosphorus, iron, fiber, and vitamin B5; however, walnut is higher in copper, vitamin B6, and folate.
- Walnut covers your daily need for copper, 107% more than oats.
- Oats have 2 times more vitamin B5 than walnut. While oats have 1.349mg of vitamin B5, walnut has only 0.57mg.
- Oats have less saturated fat.
- The glycemic index of oats is higher.
These are the specific foods used in this comparison Oats and Nuts, walnuts, english.
Infographic
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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 MagnesiumMagnesium | +12% |
| Contains more IronIron | +62.2% |
| Contains more ZincZinc | +28.5% |
| Contains more PhosphorusPhosphorus | +51.2% |
| Contains more ManganeseManganese | +44% |
| Contains more CalciumCalcium | +81.5% |
| Contains more CopperCopper | +153.4% |
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 B1Vitamin B1 | +123.8% |
| Contains more Vitamin B5Vitamin B5 | +136.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +17.1% |
| Contains more Vitamin B6Vitamin B6 | +351.3% |
| Contains more FolateFolate | +75% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +383.4% |
| Contains more WaterWater | +102% |
| Contains more FatsFats | +845.1% |
~equal in
Protein
~15.23g
~equal in
Other
~1.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.1% |
| Contains more Mono. FatMonounsaturated fat | +310.1% |
| Contains more Poly. FatPolyunsaturated fat | +1760.9% |
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 Glycemic Index |
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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 | ||
| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 2.535g | 47.174g | 298% |
| Copper | 0.626mg | 1.586mg | 107% |
| Fats | 6.9g | 65.21g | 90% |
| Manganese | 4.916mg | 3.414mg | 65% |
| Vitamin B1 | 0.763mg | 0.341mg | 35% |
| Vitamin B6 | 0.119mg | 0.537mg | 32% |
| Phosphorus | 523mg | 346mg | 25% |
| Iron | 4.72mg | 2.91mg | 23% |
| Saturated fat | 1.217g | 6.126g | 22% |
| Carbs | 66.27g | 13.71g | 18% |
| Monounsaturated fat | 2.178g | 8.933g | 17% |
| Vitamin B5 | 1.349mg | 0.57mg | 16% |
| Fiber | 10.6g | 6.7g | 16% |
| Calories | 389kcal | 654kcal | 13% |
| Folate | 56µg | 98µg | 11% |
| Selenium | 4.9µg | 9% | |
| Zinc | 3.97mg | 3.09mg | 8% |
| Choline | 39.2mg | 7% | |
| Magnesium | 177mg | 158mg | 5% |
| Vitamin E | 0.7mg | 5% | |
| Calcium | 54mg | 98mg | 4% |
| Protein | 16.89g | 15.23g | 3% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin C | 0mg | 1.3mg | 1% |
| Vitamin B2 | 0.139mg | 0.15mg | 1% |
| Vitamin B3 | 0.961mg | 1.125mg | 1% |
| Net carbs | 55.67g | 7.01g | N/A |
| Potassium | 429mg | 441mg | 0% |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.234mg | 0.17mg | 0% |
| Threonine | 0.575mg | 0.596mg | 0% |
| Isoleucine | 0.694mg | 0.625mg | 0% |
| Leucine | 1.284mg | 1.17mg | 0% |
| Lysine | 0.701mg | 0.424mg | 0% |
| Methionine | 0.312mg | 0.236mg | 0% |
| Phenylalanine | 0.895mg | 0.711mg | 0% |
| Valine | 0.937mg | 0.753mg | 0% |
| Histidine | 0.405mg | 0.391mg | 0% |
| Fructose | 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
30%
32%
Minerals Daily Need Coverage Score
154%
152%
Comparison summary
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 4.909g)
Which food is cheaper?
Oats is cheaper (difference - $4.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.