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

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Summary of differences between sunflower oil and walnut oil

Sunflower oil has more vitamin E and monounsaturated fat; however, walnut oil is higher in vitamin K and polyunsaturated fat.
Sunflower oil covers your daily need for vitamin E 271% more than walnut oil.
Sunflower oil has 2 times more monounsaturated fat than walnut oil. While sunflower oil has 46.2g of monounsaturated fat, walnut oil has only 22.8g.
Walnut oil has less saturated fat.

These are the specific foods used in this comparison Oil, sunflower, linoleic, (partially hydrogenated) and Oil, walnut.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sunflower oil

Walnut oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sunflower oil

Walnut oil

Contains more Vitamin EVitamin E

+10170%

Contains more Vitamin KVitamin K

+177.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~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.
Vitamin E	41.08mg	0.4mg	271%
Polyunsaturated fat	36.4g	63.3g	179%
Monounsaturated fat	46.2g	22.8g	59%
Saturated fat	13g	9.1g	18%
Vitamin K	5.4µg	15µg	8%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	6.4	9.5	N/A
Choline		0.4mg	0%