Walnut oil vs. Mozzarella — In-Depth Nutrition Comparison
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A recap on differences between walnut oil and mozzarella
- Walnut oil is higher in vitamin K, yet mozzarella is higher in phosphorus, calcium, vitamin B12, selenium, zinc, vitamin B2, and vitamin A.
- Mozzarella covers your daily phosphorus needs 75% more than walnut oil.
- Walnut oil contains 8 times more vitamin K than mozzarella. While walnut oil contains 15µg of vitamin K, mozzarella contains only 1.8µg.
- The amount of saturated fat in walnut oil is lower.
- The glycemic index of walnut oil is lower.
Food varieties used in this article are Oil, walnut and Cheese, mozzarella, low sodium.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +166.7% |
| Contains more Vitamin KVitamin K | +733.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +4500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
27.5 g
Fats:
17.1 g
Carbs:
3.1 g
Water:
49.9 g
Other:
2.4 g
| Contains more FatsFats | +484.8% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.1 g
Monounsaturated fat:
Mono. Fat
22.8 g
Polyunsaturated fat:
Poly. Fat
63.3 g
Saturated fat:
Sat. Fat
10.867 g
Monounsaturated fat:
Mono. Fat
4.844 g
Polyunsaturated fat:
Poly. Fat
0.509 g
| Contains less Sat. FatSaturated fat | -16.3% |
| Contains more Mono. FatMonounsaturated fat | +370.7% |
| Contains more Poly. FatPolyunsaturated fat | +12336.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 63.3g | 0.509g | 419% |
| Fats | 100g | 17.1g | 128% |
| Phosphorus | 0mg | 524mg | 75% |
| Calcium | 0mg | 731mg | 73% |
| Protein | 0g | 27.5g | 55% |
| Monounsaturated fat | 22.8g | 4.844g | 45% |
| Vitamin B12 | 0µg | 0.92µg | 38% |
| Calories | 884kcal | 280kcal | 30% |
| Selenium | 0µg | 15.7µg | 29% |
| Zinc | 0mg | 3.13mg | 28% |
| Vitamin B2 | 0mg | 0.34mg | 26% |
| Cholesterol | 0mg | 54mg | 18% |
| Vitamin A | 0µg | 137µg | 15% |
| Vitamin K | 15µg | 1.8µg | 11% |
| Saturated fat | 9.1g | 10.867g | 8% |
| Vitamin B6 | 0mg | 0.08mg | 6% |
| Magnesium | 0mg | 26mg | 6% |
| Copper | 0mg | 0.027mg | 3% |
| Potassium | 0mg | 95mg | 3% |
| Choline | 0.4mg | 18.4mg | 3% |
| Iron | 0mg | 0.25mg | 3% |
| Vitamin E | 0.4mg | 0.15mg | 2% |
| Vitamin D | 0µg | 0.3µg | 2% |
| Vitamin B1 | 0mg | 0.02mg | 2% |
| Vitamin D | 0IU | 13IU | 2% |
| Folate | 0µg | 9µg | 2% |
| Vitamin B3 | 0mg | 0.12mg | 1% |
| Carbs | 0g | 3.1g | 1% |
| Sodium | 0mg | 16mg | 1% |
| Net carbs | 0g | 3.1g | N/A |
| Sugar | 0g | 1.23g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
0%
66%
Comparison summary
Which food is lower in Cholesterol?
Walnut oil is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Walnut oil is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Walnut oil contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Walnut oil is lower in Saturated fat (difference - 1.767g)
Which food is lower in glycemic index?
Walnut oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Walnut oil is cheaper (difference - $2)
Which food is richer in minerals?
Mozzarella is relatively richer in minerals
Which food is richer in vitamins?
Mozzarella is relatively richer in vitamins