Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Walnut oil vs. Crackers — In-Depth Nutrition Comparison

Compare

What are the differences between walnut oil and crackers?

  • The amount of iron, vitamin K, phosphorus, vitamin B2, vitamin B1, vitamin B3, folate, and vitamin E in crackers is higher than in walnut oil.
  • Crackers' daily need coverage for iron is 50% more.
  • Crackers contain 2 times less saturated fat than walnut oil. Walnut oil contains 9.1g of saturated fat, while crackers contain 5.562g.
  • Walnut oil has a lower glycemic index (0) than crackers (63).

We used Oil, walnut and Crackers, standard snack-type, regular types in this article.

Infographic

Walnut oil vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 +∞%

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin EVitamin E +657.5%
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 Vitamin KVitamin K +362%
Contains more FolateFolate +∞%
Contains more CholineCholine +2300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more FatsFats +278.4%
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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains more Mono. FatMonounsaturated fat +247.9%
Contains more Poly. FatPolyunsaturated fat +381.8%
Contains less Sat. FatSaturated fat -38.9%

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 Crackers
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 Crackers DV% diff.
Polyunsaturated fat 63.3g 13.137g 334%
Fats 100g 26.43g 113%
Iron 0mg 4.03mg 50%
Vitamin K 15µg 69.3µg 45%
Monounsaturated fat 22.8g 6.553g 41%
Phosphorus 0mg 248mg 35%
Vitamin B2 0mg 0.456mg 35%
Vitamin B1 0mg 0.416mg 35%
Sodium 0mg 726mg 32%
Vitamin B3 0mg 4.352mg 27%
Folate 0µg 92µg 23%
Manganese 0.491mg 21%
Carbs 0g 61.3g 20%
Starch 49.69g 20%
Calories 884kcal 510kcal 19%
Vitamin E 0.4mg 3.03mg 18%
Saturated fat 9.1g 5.562g 16%
Protein 0g 6.64g 13%
Selenium 0µg 6.7µg 12%
Calcium 0mg 120mg 12%
Copper 0mg 0.104mg 12%
Fiber 0g 2.3g 9%
Vitamin B5 0mg 0.417mg 8%
Vitamin B6 0mg 0.063mg 5%
Zinc 0mg 0.49mg 4%
Magnesium 0mg 18mg 4%
Potassium 0mg 118mg 3%
Choline 0.4mg 9.6mg 2%
Net carbs 0g 59g N/A
Sugar 0g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0mg 0.084mg 0%
Threonine 0mg 0.193mg 0%
Isoleucine 0mg 0.246mg 0%
Leucine 0mg 0.471mg 0%
Lysine 0mg 0.103mg 0%
Methionine 0mg 0.112mg 0%
Phenylalanine 0mg 0.331mg 0%
Valine 0mg 0.294mg 0%
Histidine 0mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
49%
Crackers
Minerals Daily Need Coverage Score
0%
Walnut oil
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 726mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 63)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $2.4)
Which food is lower in Saturated fat?
Crackers
Crackers is lower in Saturated fat (difference - 3.538g)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers
Crackers 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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.