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  6. Walnut oil vs. Coconut

Walnut oil vs. Coconut — In-Depth Nutrition Comparison

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Important differences between Walnut oil and Coconut

  • Walnut oil has more Vitamin K, however, Coconut has more Copper, Fiber, Iron, Selenium, Phosphorus, Potassium, Zinc, and Magnesium.
  • Coconut's daily need coverage for Saturated Fat is 103% more.
  • Walnut oil has 75 times more Vitamin K than Coconut. Walnut oil has 15µg of Vitamin K, while Coconut has 0.2µg.
  • Walnut oil is lower in Saturated Fat.

The food varieties used in the comparison are Oil, walnut and Nuts, coconut meat, raw.

Infographic

Walnut oil vs Coconut 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
Coconut
Coconut
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%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
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
:
7
Coconut
Coconut
Contains more Vitamin E +66.7%
Contains more Vitamin K +7400%
Contains more Vitamin C +∞%
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%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin E +66.7%
Contains more Vitamin K +7400%
Contains more Vitamin C +∞%
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
Coconut
Coconut
Contains more Fats +198.6%
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
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Fats +198.6%
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
3
:
0
Coconut
Coconut
Contains less Saturated Fat -69.4%
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +17195.1%
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -69.4%
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +17195.1%

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

All nutrients comparison - raw data values

Nutrient Walnut oil Coconut Opinion
Net carbs 0g 6.23g Coconut
Protein 0g 3.33g Coconut
Fats 100g 33.49g Walnut oil
Carbs 0g 15.23g Coconut
Calories 884kcal 354kcal Walnut oil
Sugar 0g 6.23g Walnut oil
Fiber 0g 9g Coconut
Calcium 0mg 14mg Coconut
Iron 0mg 2.43mg Coconut
Magnesium 0mg 32mg Coconut
Phosphorus 0mg 113mg Coconut
Potassium 0mg 356mg Coconut
Sodium 0mg 20mg Walnut oil
Zinc 0mg 1.1mg Coconut
Copper 0mg 0.435mg Coconut
Manganese 1.5mg Coconut
Selenium 0µg 10.1µg Coconut
Vitamin E 0.4mg 0.24mg Walnut oil
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0mg 0.066mg Coconut
Vitamin B2 0mg 0.02mg Coconut
Vitamin B3 0mg 0.54mg Coconut
Vitamin B5 0mg 0.3mg Coconut
Vitamin B6 0mg 0.054mg Coconut
Folate 0µg 26µg Coconut
Vitamin K 15µg 0.2µg Walnut oil
Tryptophan 0mg 0.039mg Coconut
Threonine 0mg 0.121mg Coconut
Isoleucine 0mg 0.131mg Coconut
Leucine 0mg 0.247mg Coconut
Lysine 0mg 0.147mg Coconut
Methionine 0mg 0.062mg Coconut
Phenylalanine 0mg 0.169mg Coconut
Valine 0mg 0.202mg Coconut
Histidine 0mg 0.077mg Coconut
Saturated Fat 9.1g 29.698g Walnut oil
Monounsaturated Fat 22.8g 1.425g Walnut oil
Polyunsaturated fat 63.3g 0.366g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
0%
Walnut oil
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Walnut oil
Walnut oil is lower in Saturated Fat (difference - 20.598g)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 59)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $2.6)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut 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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.