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Spaghetti vs. Walnut oil — In-Depth Nutrition Comparison

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How are spaghetti and walnut oil different?

  • Spaghetti is higher in selenium, copper, phosphorus, fiber, and iron; however, walnut oil is richer in vitamin K.
  • Daily need coverage for selenium for spaghetti is 48% higher.
  • Spaghetti has less saturated fat.
  • Walnut oil has a lower glycemic index (0) than spaghetti (49).

Pasta, cooked, unenriched, without added salt and Oil, walnut are the varieties used in this article.

Infographic

Spaghetti vs Walnut oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1500%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +10652.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +17304.6%
Contains more Poly. FatPolyunsaturated fat +19317.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spaghetti Walnut oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spaghetti Walnut oil DV% diff.
Polyunsaturated fat 0.326g 63.3g 420%
Fats 0.93g 100g 152%
Monounsaturated fat 0.131g 22.8g 57%
Selenium 26.4µg 0µg 48%
Saturated fat 0.176g 9.1g 41%
Calories 158kcal 884kcal 36%
Manganese 0.322mg 14%
Vitamin K 0µg 15µg 13%
Protein 5.8g 0g 12%
Copper 0.1mg 0mg 11%
Starch 26.01g 11%
Carbs 30.86g 0g 10%
Phosphorus 58mg 0mg 8%
Fiber 1.8g 0g 7%
Iron 0.5mg 0mg 6%
Zinc 0.51mg 0mg 5%
Vitamin B6 0.049mg 0mg 4%
Magnesium 18mg 0mg 4%
Vitamin B3 0.4mg 0mg 3%
Folate 7µg 0µg 2%
Vitamin B5 0.112mg 0mg 2%
Vitamin B2 0.02mg 0mg 2%
Vitamin B1 0.02mg 0mg 2%
Vitamin E 0.06mg 0.4mg 2%
Choline 6.4mg 0.4mg 1%
Potassium 44mg 0mg 1%
Calcium 7mg 0mg 1%
Net carbs 29.06g 0g N/A
Sugar 0.56g 0g N/A
Sodium 1mg 0mg 0%
Tryptophan 0.083mg 0mg 0%
Threonine 0.206mg 0mg 0%
Isoleucine 0.228mg 0mg 0%
Leucine 0.44mg 0mg 0%
Lysine 0.133mg 0mg 0%
Methionine 0.065mg 0mg 0%
Phenylalanine 0.297mg 0mg 0%
Valine 0.262mg 0mg 0%
Histidine 0.132mg 0mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Walnut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
3%
Spaghetti
4%
Walnut oil
Minerals Daily Need Coverage Score
30%
Spaghetti
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 49)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $1.6)
Which food is lower in Saturated fat?
Spaghetti
Spaghetti is lower in Saturated fat (difference - 8.924g)
Which food is richer in minerals?
Spaghetti
Spaghetti is relatively richer in minerals
Which food is richer in vitamins?
Spaghetti
Spaghetti is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.