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  6. Walnut oil vs. Plum

Walnut oil vs. Plum — In-Depth Nutrition Comparison

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What are the differences between Walnut oil and Plum?

  • Walnut oil is higher in Vitamin K, Monounsaturated Fat, and Polyunsaturated fat, however, Plum is richer in Vitamin C, Copper, and Fiber.
  • Walnut oil's daily need coverage for Saturated Fat is 45% more.
  • Plum contains 1439 times less Polyunsaturated fat than Walnut oil. Walnut oil contains 63.3g of Polyunsaturated fat, while Plum contains 0.044g.
  • Plum has less Saturated Fat.

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

Infographic

Walnut oil vs Plum 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
0
:
8
Plum
Plum
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%

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
Plum
Plum
Contains more Vitamin E +53.8%
Contains more Vitamin K +134.4%
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%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin E +53.8%
Contains more Vitamin K +134.4%
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
Plum
Plum
Contains more Fats +35614.3%
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
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Fats +35614.3%
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
Plum
Plum
Contains more Monounsaturated Fat +16914.9%
Contains more Polyunsaturated fat +143763.6%
Contains less Saturated Fat -99.8%
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +16914.9%
Contains more Polyunsaturated fat +143763.6%
Contains less Saturated Fat -99.8%

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 Plum
Lower in Sugar 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Walnut oil Plum Opinion
Net carbs 0g 10.02g Plum
Protein 0g 0.7g Plum
Fats 100g 0.28g Walnut oil
Carbs 0g 11.42g Plum
Calories 884kcal 46kcal Walnut oil
Fructose 3.07g Plum
Sugar 0g 9.92g Walnut oil
Fiber 0g 1.4g Plum
Calcium 0mg 6mg Plum
Iron 0mg 0.17mg Plum
Magnesium 0mg 7mg Plum
Phosphorus 0mg 16mg Plum
Potassium 0mg 157mg Plum
Zinc 0mg 0.1mg Plum
Copper 0mg 0.057mg Plum
Manganese 0.052mg Plum
Vitamin A 0IU 345IU Plum
Vitamin A RAE 0µg 17µg Plum
Vitamin E 0.4mg 0.26mg Walnut oil
Vitamin C 0mg 9.5mg Plum
Vitamin B1 0mg 0.028mg Plum
Vitamin B2 0mg 0.026mg Plum
Vitamin B3 0mg 0.417mg Plum
Vitamin B5 0mg 0.135mg Plum
Vitamin B6 0mg 0.029mg Plum
Folate 0µg 5µg Plum
Vitamin K 15µg 6.4µg Walnut oil
Tryptophan 0mg 0.009mg Plum
Threonine 0mg 0.01mg Plum
Isoleucine 0mg 0.014mg Plum
Leucine 0mg 0.015mg Plum
Lysine 0mg 0.016mg Plum
Methionine 0mg 0.008mg Plum
Phenylalanine 0mg 0.014mg Plum
Valine 0mg 0.016mg Plum
Histidine 0mg 0.009mg Plum
Saturated Fat 9.1g 0.017g Plum
Monounsaturated Fat 22.8g 0.134g Walnut oil
Polyunsaturated fat 63.3g 0.044g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Plum
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%
Plum
Minerals Daily Need Coverage Score
0%
Walnut oil
6%
Plum

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 9.92g)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 53)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 9.083g)
Which food is richer in minerals?
Plum
Plum is relatively richer in minerals
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.