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.
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 CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
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 CholineCholine | +33.3% |
| Contains more Vitamin EVitamin E | +3487.5% |
| Contains more Vitamin KVitamin K | +301.3% |
~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:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
~equal in
Protein
~0g
~equal in
Fats
~100g
~equal in
Carbs
~0g
~equal in
Water
~0g
~equal in
Other
~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
13.808 g
Monounsaturated Fat:
Mono. Fat
72.961 g
Polyunsaturated fat:
Poly. Fat
10.523 g
| Contains less Sat. FatSaturated Fat | -34.1% |
| Contains more Poly. FatPolyunsaturated fat | +501.5% |
| Contains more Mono. FatMonounsaturated Fat | +220% |
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 Sodium |
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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 Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 884kcal | 884kcal | |
| Fats | 100g | 100g | |
| Calcium | 0mg | 1mg |
|
| Potassium | 0mg | 1mg |
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| Iron | 0mg | 0.56mg |
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| Sodium | 0mg | 2mg |
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| Vitamin E | 0.4mg | 14.35mg |
|
| Vitamin K | 15µg | 60.2µg |
|
| Choline | 0.4mg | 0.3mg |
|
| Saturated Fat | 9.1g | 13.808g |
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| Monounsaturated Fat | 22.8g | 72.961g |
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| Polyunsaturated fat | 63.3g | 10.523g |
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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 | Equal | |
| Low Fats diet | Equal | |
| 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%
34%
Minerals Daily Need Coverage Score
0%
2%
Comparison summary
Which food contains less Sodium?
Walnut oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Walnut oil is lower in Saturated Fat (difference - 4.708g)
Which food is cheaper?
Walnut oil is cheaper (difference - $1.4)
Which food is richer in minerals?
Olive 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 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.