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  6. Walnut oil vs. Butter

Walnut oil vs. Butter — In-Depth Nutrition Comparison

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Summary of differences between Walnut oil and Butter

  • Walnut oil has more Vitamin K, and Polyunsaturated fat, however, Butter is higher in Vitamin A RAE, Vitamin E , and Vitamin B12.
  • Butter covers your daily need of Saturated Fat 207% more than Walnut oil.
  • Walnut oil has 21 times more Polyunsaturated fat than Butter. While Walnut oil has 63.3g of Polyunsaturated fat, Butter has only 3.01g.
  • Walnut oil has less Saturated Fat.

These are the specific foods used in this comparison Oil, walnut and Butter, without salt.

Infographic

Walnut oil vs Butter 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.
Walnut oil
Walnut oil
1
:
9
Butter
Butter
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Walnut oil
Walnut oil
1
:
9
Butter
Butter
Contains more Vitamin K +114.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +480%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Contains more Vitamin K +114.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +480%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut oil
Walnut oil
1
:
4
Butter
Butter
Contains more Fats +23.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Butter
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more Fats +23.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut oil
Walnut oil
2
:
1
Butter
Butter
Contains less Saturated Fat -82%
Contains more Polyunsaturated fat +2003%
Equal in Monounsaturated Fat - 23.43
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Butter
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Contains less Saturated Fat -82%
Contains more Polyunsaturated fat +2003%
Equal in Monounsaturated Fat - 23.43

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut oil Butter Opinion
Net carbs 0g 0.06g Butter
Protein 0g 0.85g Butter
Fats 100g 81.11g Walnut oil
Carbs 0g 0.06g Butter
Calories 884kcal 717kcal Walnut oil
Sugar 0g 0.06g Walnut oil
Calcium 0mg 24mg Butter
Iron 0mg 0.02mg Butter
Magnesium 0mg 2mg Butter
Phosphorus 0mg 24mg Butter
Potassium 0mg 24mg Butter
Sodium 0mg 11mg Walnut oil
Zinc 0mg 0.09mg Butter
Copper 0mg 0.016mg Butter
Manganese 0.004mg Butter
Selenium 0µg 1µg Butter
Vitamin A 0IU 2499IU Butter
Vitamin A RAE 0µg 684µg Butter
Vitamin E 0.4mg 2.32mg Butter
Vitamin B1 0mg 0.005mg Butter
Vitamin B2 0mg 0.034mg Butter
Vitamin B3 0mg 0.042mg Butter
Vitamin B5 0mg 0.11mg Butter
Vitamin B6 0mg 0.003mg Butter
Folate 0µg 3µg Butter
Vitamin B12 0µg 0.17µg Butter
Vitamin K 15µg 7µg Walnut oil
Tryptophan 0mg 0.012mg Butter
Threonine 0mg 0.038mg Butter
Isoleucine 0mg 0.051mg Butter
Leucine 0mg 0.083mg Butter
Lysine 0mg 0.067mg Butter
Methionine 0mg 0.021mg Butter
Phenylalanine 0mg 0.041mg Butter
Valine 0mg 0.057mg Butter
Histidine 0mg 0.023mg Butter
Cholesterol 0mg 215mg Walnut oil
Saturated Fat 9.1g 50.489g Walnut oil
Monounsaturated Fat 22.8g 23.43g Butter
Polyunsaturated fat 63.3g 3.01g Walnut oil
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

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

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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
4%
Walnut oil
21%
Butter
Minerals Daily Need Coverage Score
0%
Walnut oil
4%
Butter

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Walnut oil
Walnut oil is lower in Saturated Fat (difference - 41.389g)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $1.6)
Which food is richer in minerals?
Butter
Butter is relatively richer in minerals
Which food is richer in vitamins?
Butter
Butter is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.