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  6. Walnut oil vs. Cocoa bean

Walnut oil vs. Cocoa bean — In-Depth Nutrition Comparison

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The main differences between Walnut oil and Cocoa bean

  • Cocoa bean is richer than Walnut oil in Copper, Iron, Fiber, Magnesium, Phosphorus, Potassium, Zinc, Vitamin B2, Selenium, and Vitamin B3.
  • Daily need coverage for Copper from Cocoa bean is 401% higher.

Food types used in this article are Oil, walnut and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Walnut oil vs Cocoa bean 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
Cocoa bean
Cocoa bean
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%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
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
2
:
6
Cocoa bean
Cocoa bean
Contains more Vitamin E +300%
Contains more Vitamin K +525%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Contains more Vitamin E +300%
Contains more Vitamin K +525%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut oil
Walnut oil
1
:
4
Cocoa bean
Cocoa bean
Contains more Fats +663.4%
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
Cocoa bean
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more Fats +663.4%
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
Cocoa bean
Cocoa bean
Contains more Monounsaturated Fat +419.4%
Contains more Polyunsaturated fat +14971.4%
Contains less Saturated Fat -14.7%
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Contains more Monounsaturated Fat +419.4%
Contains more Polyunsaturated fat +14971.4%
Contains less Saturated Fat -14.7%

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 Cocoa bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Walnut oil Cocoa bean Opinion
Net carbs 0g 28.5g Cocoa bean
Protein 0g 18.1g Cocoa bean
Fats 100g 13.1g Walnut oil
Carbs 0g 58.3g Cocoa bean
Calories 884kcal 220kcal Walnut oil
Sugar 0g 1.76g Walnut oil
Fiber 0g 29.8g Cocoa bean
Calcium 0mg 111mg Cocoa bean
Iron 0mg 15.52mg Cocoa bean
Magnesium 0mg 476mg Cocoa bean
Phosphorus 0mg 728mg Cocoa bean
Potassium 0mg 2509mg Cocoa bean
Sodium 0mg 19mg Walnut oil
Zinc 0mg 6.37mg Cocoa bean
Copper 0mg 3.607mg Cocoa bean
Manganese 3.737mg Cocoa bean
Selenium 0µg 13.2µg Cocoa bean
Vitamin E 0.4mg 0.1mg Walnut oil
Vitamin B1 0mg 0.11mg Cocoa bean
Vitamin B2 0mg 0.46mg Cocoa bean
Vitamin B3 0mg 2.4mg Cocoa bean
Vitamin B5 0mg 0.254mg Cocoa bean
Vitamin B6 0mg 0.118mg Cocoa bean
Folate 0µg 32µg Cocoa bean
Vitamin K 15µg 2.4µg Walnut oil
Tryptophan 0mg 0.271mg Cocoa bean
Threonine 0mg 0.716mg Cocoa bean
Isoleucine 0mg 0.701mg Cocoa bean
Leucine 0mg 1.097mg Cocoa bean
Lysine 0mg 0.907mg Cocoa bean
Methionine 0mg 0.187mg Cocoa bean
Phenylalanine 0mg 0.869mg Cocoa bean
Valine 0mg 1.086mg Cocoa bean
Histidine 0mg 0.312mg Cocoa bean
Saturated Fat 9.1g 7.76g Cocoa bean
Monounsaturated Fat 22.8g 4.39g Walnut oil
Polyunsaturated fat 63.3g 0.42g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Cocoa bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Walnut oil
21%
Cocoa bean
Minerals Daily Need Coverage Score
0%
Walnut oil
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 19mg)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $2.6)
Which food is lower in Saturated Fat?
Cocoa bean
Cocoa bean is lower in Saturated Fat (difference - 1.34g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is richer in vitamins?
Cocoa bean
Cocoa bean 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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/nutrients
  2. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.