Walnut oil vs. Coconut milk — In-Depth Nutrition Comparison
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A recap on differences between walnut oil and coconut milk
- Walnut oil is higher in vitamin K, yet coconut milk is higher in copper, iron, phosphorus, selenium, magnesium, fiber, potassium, and zinc.
- Coconut milk covers your daily saturated fat needs 60% more than walnut oil.
- Walnut oil contains 150 times more vitamin K than coconut milk. While walnut oil contains 15µg of vitamin K, coconut milk contains only 0.1µg.
- 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 Nuts, coconut milk, raw (liquid expressed from grated meat and water).
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 | +14900% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +2025% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 63.3g | 0.261g | 420% |
| Fats | 100g | 23.84g | 117% |
| Saturated fat | 9.1g | 21.14g | 55% |
| Monounsaturated fat | 22.8g | 1.014g | 54% |
| Manganese | 0.916mg | 40% | |
| Calories | 884kcal | 230kcal | 33% |
| Copper | 0mg | 0.266mg | 30% |
| Iron | 0mg | 1.64mg | 21% |
| Phosphorus | 0mg | 100mg | 14% |
| Vitamin K | 15µg | 0.1µg | 12% |
| Selenium | 0µg | 6.2µg | 11% |
| Magnesium | 0mg | 37mg | 9% |
| Fiber | 0g | 2.2g | 9% |
| Potassium | 0mg | 263mg | 8% |
| Zinc | 0mg | 0.67mg | 6% |
| Protein | 0g | 2.29g | 5% |
| Vitamin B3 | 0mg | 0.76mg | 5% |
| Vitamin B5 | 0mg | 0.183mg | 4% |
| Folate | 0µg | 16µg | 4% |
| Vitamin B6 | 0mg | 0.033mg | 3% |
| Vitamin C | 0mg | 2.8mg | 3% |
| Vitamin B1 | 0mg | 0.026mg | 2% |
| Vitamin E | 0.4mg | 0.15mg | 2% |
| Calcium | 0mg | 16mg | 2% |
| Carbs | 0g | 5.54g | 2% |
| Sodium | 0mg | 15mg | 1% |
| Choline | 0.4mg | 8.5mg | 1% |
| Net carbs | 0g | 3.34g | N/A |
| Sugar | 0g | 3.34g | N/A |
| Tryptophan | 0mg | 0.027mg | 0% |
| Threonine | 0mg | 0.083mg | 0% |
| Isoleucine | 0mg | 0.09mg | 0% |
| Leucine | 0mg | 0.17mg | 0% |
| Lysine | 0mg | 0.101mg | 0% |
| Methionine | 0mg | 0.043mg | 0% |
| Phenylalanine | 0mg | 0.116mg | 0% |
| Valine | 0mg | 0.139mg | 0% |
| Histidine | 0mg | 0.053mg | 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:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
| Contains more FatsFats | +319.5% |
| 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
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
| Contains less Sat. FatSaturated fat | -57% |
| Contains more Mono. FatMonounsaturated fat | +2148.5% |
| Contains more Poly. FatPolyunsaturated fat | +24152.9% |
