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  6. Walnut oil vs. Figs

Walnut oil vs. Figs — In-Depth Nutrition Comparison

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What are the differences between Walnut oil and Figs?

  • Walnut oil is higher in Vitamin K, and Monounsaturated Fat, however, Figs are richer in Fiber, Vitamin B6, Copper, Potassium, and Vitamin B5.
  • Walnut oil's daily need coverage for Saturated Fat is 45% more.
  • Figs contain 345 times less Monounsaturated Fat than Walnut oil. Walnut oil contains 22.8g of Monounsaturated Fat, while Figs contain 0.066g.
  • Figs have less Saturated Fat.

We used Oil, walnut and Figs, raw types in this article.

Infographic

Walnut oil vs Figs 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
Figs
Figs
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%
Figs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
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
:
8
Figs
Figs
Contains more Vitamin E +263.6%
Contains more Vitamin K +219.1%
Contains more Vitamin A +∞%
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%
Figs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Contains more Vitamin E +263.6%
Contains more Vitamin K +219.1%
Contains more Vitamin A +∞%
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
Figs
Figs
Contains more Fats +33233.3%
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
Figs
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more Fats +33233.3%
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
Figs
Figs
Contains more Monounsaturated Fat +34445.5%
Contains more Polyunsaturated fat +43858.3%
Contains less Saturated Fat -99.3%
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Figs
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Contains more Monounsaturated Fat +34445.5%
Contains more Polyunsaturated fat +43858.3%
Contains less Saturated Fat -99.3%

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

All nutrients comparison - raw data values

Nutrient Walnut oil Figs Opinion
Net carbs 0g 16.28g Figs
Protein 0g 0.75g Figs
Fats 100g 0.3g Walnut oil
Carbs 0g 19.18g Figs
Calories 884kcal 74kcal Walnut oil
Sugar 0g 16.26g Walnut oil
Fiber 0g 2.9g Figs
Calcium 0mg 35mg Figs
Iron 0mg 0.37mg Figs
Magnesium 0mg 17mg Figs
Phosphorus 0mg 14mg Figs
Potassium 0mg 232mg Figs
Sodium 0mg 1mg Walnut oil
Zinc 0mg 0.15mg Figs
Copper 0mg 0.07mg Figs
Manganese 0.128mg Figs
Selenium 0µg 0.2µg Figs
Vitamin A 0IU 142IU Figs
Vitamin A RAE 0µg 7µg Figs
Vitamin E 0.4mg 0.11mg Walnut oil
Vitamin C 0mg 2mg Figs
Vitamin B1 0mg 0.06mg Figs
Vitamin B2 0mg 0.05mg Figs
Vitamin B3 0mg 0.4mg Figs
Vitamin B5 0mg 0.3mg Figs
Vitamin B6 0mg 0.113mg Figs
Folate 0µg 6µg Figs
Vitamin K 15µg 4.7µg Walnut oil
Tryptophan 0mg 0.006mg Figs
Threonine 0mg 0.024mg Figs
Isoleucine 0mg 0.023mg Figs
Leucine 0mg 0.033mg Figs
Lysine 0mg 0.03mg Figs
Methionine 0mg 0.006mg Figs
Phenylalanine 0mg 0.018mg Figs
Valine 0mg 0.028mg Figs
Histidine 0mg 0.011mg Figs
Saturated Fat 9.1g 0.06g Figs
Monounsaturated Fat 22.8g 0.066g Walnut oil
Polyunsaturated fat 63.3g 0.144g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Figs
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
9%
Figs
Minerals Daily Need Coverage Score
0%
Walnut oil
11%
Figs

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 16.26g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 61)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Figs
Figs is lower in Saturated Fat (difference - 9.04g)
Which food is richer in minerals?
Figs
Figs is relatively richer in minerals
Which food is richer in vitamins?
Figs
Figs 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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.