Oats vs. Walnut — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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% |
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% |
