Walnut oil vs. Olive oil — In-Depth Nutrition Comparison

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Differences between walnut oil and olive oil

Walnut oil has more polyunsaturated fat, while olive oil has more vitamin E, vitamin K, iron, and monounsaturated fat.
Olive oil's daily need coverage for vitamin E is 93% higher.
Olive oil contains 6 times less polyunsaturated fat than walnut oil. Walnut oil contains 63.3g of polyunsaturated fat, while olive oil contains 10.523g.
The amount of saturated fat in walnut oil is lower.

The food types used in this comparison are Oil, walnut and Oil, olive, salad or cooking.

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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.

Walnut oil

Olive oil

Contains less SodiumSodium

-100%

Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+∞%

~equal in Magnesium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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

Olive oil

Contains more CholineCholine

+33.3%

Contains more Vitamin EVitamin E	+3487.5%
Contains more Vitamin KVitamin K	+301.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	63.3g	10.523g	352%
Monounsaturated fat	22.8g	72.961g	125%
Vitamin E	0.4mg	14.35mg	93%
Vitamin K	15µg	60.2µg	38%
Saturated fat	9.1g	13.808g	21%
Iron	0mg	0.56mg	7%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Calcium	0mg	1mg	0%
Potassium	0mg	1mg	0%
Sodium	0mg	2mg	0%
Choline	0.4mg	0.3mg	0%