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  6. Walnut oil vs. Plantain raw

Walnut oil vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between walnut oil and plantain raw

  • Walnut oil is higher in vitamin K, yet plantain raw is higher in vitamin B6, vitamin A, vitamin C, potassium, fiber, copper, magnesium, and iron.
  • Walnut oil covers your daily saturated fat needs 45% more than plantain raw.
  • Walnut oil contains 21 times more vitamin K than plantain raw. While walnut oil contains 15µg of vitamin K, plantain raw contains only 0.7µg.
  • The amount of saturated fat in plantain raw is lower.
  • The glycemic index of walnut oil is lower.

Food varieties used in this article are Oil, walnut and Plantains, raw.

Infographic

Walnut oil vs Plantain raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin KVitamin K +2042.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut oil Plantain raw DV% diff.
Polyunsaturated fat 63.3g 0.069g 422%
Fats 100g 0.37g 153%
Monounsaturated fat 22.8g 0.032g 57%
Saturated fat 9.1g 0.143g 41%
Calories 884kcal 122kcal 38%
Vitamin B6 0mg 0.299mg 23%
Vitamin C 0mg 18.4mg 20%
Potassium 0mg 499mg 15%
Vitamin K 15µg 0.7µg 12%
Carbs 0g 31.89g 11%
Magnesium 0mg 37mg 9%
Fiber 0g 2.3g 9%
Copper 0mg 0.081mg 9%
Iron 0mg 0.6mg 8%
Vitamin A 0µg 56µg 6%
Folate 0µg 22µg 6%
Phosphorus 0mg 34mg 5%
Vitamin B5 0mg 0.26mg 5%
Vitamin B3 0mg 0.686mg 4%
Vitamin B1 0mg 0.052mg 4%
Vitamin B2 0mg 0.054mg 4%
Selenium 0µg 1.5µg 3%
Protein 0g 1.3g 3%
Choline 0.4mg 13.5mg 2%
Vitamin E 0.4mg 0.14mg 2%
Zinc 0mg 0.14mg 1%
Net carbs 0g 29.59g N/A
Calcium 0mg 3mg 0%
Sugar 0g 15g N/A
Sodium 0mg 4mg 0%
Tryptophan 0mg 0.015mg 0%
Threonine 0mg 0.034mg 0%
Isoleucine 0mg 0.036mg 0%
Leucine 0mg 0.059mg 0%
Lysine 0mg 0.06mg 0%
Methionine 0mg 0.017mg 0%
Phenylalanine 0mg 0.044mg 0%
Valine 0mg 0.046mg 0%
Histidine 0mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more FatsFats +26927%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +71150%
Contains more Poly. FatPolyunsaturated fat +91639.1%
Contains less Sat. FatSaturated fat -98.4%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.