Palm oil vs. Walnut oil — In-Depth Nutrition Comparison

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Summary of differences between palm oil and walnut oil

Palm oil has more vitamin E and monounsaturated fat; however, walnut oil is higher in vitamin K and polyunsaturated fat.
Palm oil covers your daily need for saturated fat, 201% more than walnut oil.
Palm oil has 40 times more vitamin E than walnut oil. While palm oil has 15.94mg of vitamin E, walnut oil has only 0.4mg.
Walnut oil has less saturated fat.

These are the specific foods used in this comparison Oil, palm and Oil, walnut.

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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.

Palm oil

Walnut oil

Contains more IronIron

+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~equal in Selenium ~0µg

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.

Palm oil

Walnut oil

Contains more Vitamin EVitamin E

+3885%

Contains more Vitamin KVitamin K	+87.5%
Contains more CholineCholine	+33.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	9.3g	63.3g	360%
Saturated fat	49.3g	9.1g	183%
Vitamin E	15.94mg	0.4mg	104%
Monounsaturated fat	37g	22.8g	36%
Vitamin K	8µg	15µg	6%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Iron	0.01mg	0mg	0%
Choline	0.3mg	0.4mg	0%