Oat vs. Walnut — In-Depth Nutrition Comparison
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Summary of differences between Oat and Walnut
- Oat has 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 of Copper 107% more than Oat.
- Oat has 2 times more Vitamin B5 than Walnut. While Oat has 1.349mg of Vitamin B5, Walnut has only 0.57mg.
- Oat has less Saturated Fat.
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
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Iron
+62.2%
Contains
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Magnesium
+12%
Contains
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Phosphorus
+51.2%
Contains
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Zinc
+28.5%
Contains
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Manganese
+44%
Contains
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Calcium
+81.5%
Contains
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Copper
+153.4%
Equal in Potassium - 441
Equal in Sodium - 2
Contains
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Iron
+62.2%
Contains
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Magnesium
+12%
Contains
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Phosphorus
+51.2%
Contains
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Zinc
+28.5%
Contains
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Manganese
+44%
Contains
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Calcium
+81.5%
Contains
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Copper
+153.4%
Equal in Potassium - 441
Equal in Sodium - 2
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.
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Contains
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Vitamin B1
+123.8%
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Vitamin B5
+136.7%
Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B3
+17.1%
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Vitamin B6
+351.3%
Contains
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Folate
+75%
Equal in Vitamin B2 - 0.15
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Vitamin B1
+123.8%
Contains
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Vitamin B5
+136.7%
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+17.1%
Contains
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Vitamin B6
+351.3%
Contains
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Folate
+75%
Equal in Vitamin B2 - 0.15
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+10.9%
Contains
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Carbs
+383.4%
Contains
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Water
+102%
Contains
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Fats
+845.1%
Equal in Protein - 15.23
Equal in Other - 1.78
Contains
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Protein
+10.9%
Contains
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Carbs
+383.4%
Contains
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Water
+102%
Contains
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Fats
+845.1%
Equal in Protein - 15.23
Equal in Other - 1.78
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-80.1%
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Monounsaturated Fat
+310.1%
Contains
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Polyunsaturated fat
+1760.9%
Contains
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Saturated Fat
-80.1%
Contains
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Monounsaturated Fat
+310.1%
Contains
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Polyunsaturated 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 Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 55.67g | 7.01g |
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| Protein | 16.89g | 15.23g |
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| Fats | 6.9g | 65.21g |
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| Carbs | 66.27g | 13.71g |
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| Calories | 389kcal | 654kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 2.61g |
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| Fiber | 10.6g | 6.7g |
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| Calcium | 54mg | 98mg |
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| Iron | 4.72mg | 2.91mg |
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| Magnesium | 177mg | 158mg |
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| Phosphorus | 523mg | 346mg |
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| Potassium | 429mg | 441mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 3.97mg | 3.09mg |
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| Copper | 0.626mg | 1.586mg |
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| Manganese | 4.916mg | 3.414mg |
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| Selenium | 4.9µg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.7mg |
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| Vitamin C | 0mg | 1.3mg |
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| Vitamin B1 | 0.763mg | 0.341mg |
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| Vitamin B2 | 0.139mg | 0.15mg |
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| Vitamin B3 | 0.961mg | 1.125mg |
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| Vitamin B5 | 1.349mg | 0.57mg |
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| Vitamin B6 | 0.119mg | 0.537mg |
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| Folate | 56µg | 98µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.234mg | 0.17mg |
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| Threonine | 0.575mg | 0.596mg |
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| Isoleucine | 0.694mg | 0.625mg |
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| Leucine | 1.284mg | 1.17mg |
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| Lysine | 0.701mg | 0.424mg |
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| Methionine | 0.312mg | 0.236mg |
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| Phenylalanine | 0.895mg | 0.711mg |
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| Valine | 0.937mg | 0.753mg |
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| Histidine | 0.405mg | 0.391mg |
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| Saturated Fat | 1.217g | 6.126g |
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| Monounsaturated Fat | 2.178g | 8.933g |
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| Polyunsaturated fat | 2.535g | 47.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
33%
33%
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?
Oat is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 4.909g)
Which food is cheaper?
Oat is cheaper (difference - $4.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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.