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.
- Coconut has a higher glycemic index than walnut oil.
The food varieties used in the comparison are Oil, walnut and Nuts, coconut meat, raw.
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 | +66.7% |
| Contains more Vitamin KVitamin K | +7400% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +2925% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 63.3g | 0.366g | 420% |
| Fats | 100g | 33.49g | 102% |
| Saturated fat | 9.1g | 29.698g | 94% |
| Manganese | 1.5mg | 65% | |
| Monounsaturated fat | 22.8g | 1.425g | 53% |
| Copper | 0mg | 0.435mg | 48% |
| Fiber | 0g | 9g | 36% |
| Iron | 0mg | 2.43mg | 30% |
| Calories | 884kcal | 354kcal | 27% |
| Selenium | 0µg | 10.1µg | 18% |
| Phosphorus | 0mg | 113mg | 16% |
| Vitamin K | 15µg | 0.2µg | 12% |
| Potassium | 0mg | 356mg | 10% |
| Zinc | 0mg | 1.1mg | 10% |
| Magnesium | 0mg | 32mg | 8% |
| Folate | 0µg | 26µg | 7% |
| Protein | 0g | 3.33g | 7% |
| Vitamin B5 | 0mg | 0.3mg | 6% |
| Vitamin B1 | 0mg | 0.066mg | 6% |
| Carbs | 0g | 15.23g | 5% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Vitamin B6 | 0mg | 0.054mg | 4% |
| Vitamin B3 | 0mg | 0.54mg | 3% |
| Choline | 0.4mg | 12.1mg | 2% |
| Vitamin B2 | 0mg | 0.02mg | 2% |
| Vitamin E | 0.4mg | 0.24mg | 1% |
| Calcium | 0mg | 14mg | 1% |
| Sodium | 0mg | 20mg | 1% |
| Net carbs | 0g | 6.23g | N/A |
| Sugar | 0g | 6.23g | N/A |
| Tryptophan | 0mg | 0.039mg | 0% |
| Threonine | 0mg | 0.121mg | 0% |
| Isoleucine | 0mg | 0.131mg | 0% |
| Leucine | 0mg | 0.247mg | 0% |
| Lysine | 0mg | 0.147mg | 0% |
| Methionine | 0mg | 0.062mg | 0% |
| Phenylalanine | 0mg | 0.169mg | 0% |
| Valine | 0mg | 0.202mg | 0% |
| Histidine | 0mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more FatsFats | +198.6% |
| 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
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -69.4% |
| Contains more Mono. FatMonounsaturated fat | +1500% |
| Contains more Poly. FatPolyunsaturated fat | +17195.1% |
