Walnut oil vs. Coconut oil — In-Depth Nutrition Comparison
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A recap on differences between Walnut oil and Coconut oil
- Walnut oil is higher than Coconut oil in Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
- Coconut oil covers your daily Saturated Fat needs 367% more than Walnut oil.
- Walnut oil contains 37 times more Polyunsaturated fat than Coconut oil. While Walnut oil contains 63.3g of Polyunsaturated fat, Coconut oil contains only 1.702g.
- The amount of Saturated Fat in Walnut oil is lower.
Food varieties used in this article are Oil, walnut and Oil, coconut.
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 more CalciumCalcium | +∞% |
| Contains more IronIron | +∞% |
| Contains more ZincZinc | +∞% |
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 | +263.6% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more CholineCholine | +33.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Protein
~0g
~equal in
Fats
~99.06g
~equal in
Carbs
~0g
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
82.475 g
Monounsaturated Fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
| Contains less Sat. FatSaturated Fat | -89% |
| Contains more Mono. FatMonounsaturated Fat | +260.1% |
| Contains more Poly. FatPolyunsaturated fat | +3619.2% |
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 Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 884kcal | 892kcal |
|
| Fats | 100g | 99.06g |
|
| Calcium | 0mg | 1mg |
|
| Iron | 0mg | 0.05mg |
|
| Zinc | 0mg | 0.02mg |
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| Vitamin E | 0.4mg | 0.11mg |
|
| Vitamin K | 15µg | 0.6µg |
|
| Trans Fat | 0.028g |
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| Choline | 0.4mg | 0.3mg |
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| Saturated Fat | 9.1g | 82.475g |
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| Monounsaturated Fat | 22.8g | 6.332g |
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| Polyunsaturated fat | 63.3g | 1.702g |
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| Omega-3 - ALA | 0.019g |
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| Omega-6 - Linoleic acid | 1.676g |
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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 | Equal | |
| Low Glycemic Index diet | Equal | |
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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%
0%
Minerals Daily Need Coverage Score
0%
0%
Comparison summary
Which food is lower in Saturated Fat?
Walnut oil is lower in Saturated Fat (difference - 73.375g)
Which food is cheaper?
Walnut oil is cheaper (difference - $2.2)
Which food is richer in minerals?
Coconut oil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.