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Walnut oil vs. Espresso — In-Depth Nutrition Comparison

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How are walnut oil and espresso different?

  • Walnut oil is richer in vitamin K, monounsaturated fat, and polyunsaturated fat, while espresso is higher in vitamin B3, magnesium, vitamin B2, and copper.
  • Walnut oil covers your daily need for saturated fat, 45% more than espresso.
  • Espresso is lower in saturated fat.

Oil, walnut and Beverages, coffee, brewed, espresso, restaurant-prepared types were used in this article.

Infographic

Walnut oil vs Espresso 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.
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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
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 +∞%
~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.
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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin KVitamin K +14900%
Contains more Vitamin CVitamin C +∞%
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 +550%
~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
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more FatsFats +55455.6%
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
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +68704.3%
Contains less Sat. FatSaturated fat -99%

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 Espresso
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Walnut oil Espresso DV% diff.
Polyunsaturated fat 63.3g 0.092g 421%
Fats 100g 0.18g 154%
Monounsaturated fat 22.8g 0g 57%
Caffeine 0mg 212mg 53%
Calories 884kcal 9kcal 44%
Saturated fat 9.1g 0.092g 41%
Vitamin B3 0mg 5.207mg 33%
Magnesium 0mg 80mg 19%
Vitamin B2 0mg 0.177mg 14%
Vitamin K 15µg 0.1µg 12%
Copper 0mg 0.05mg 6%
Vitamin E 0.4mg 0.01mg 3%
Potassium 0mg 115mg 3%
Iron 0mg 0.13mg 2%
Manganese 0.05mg 2%
Vitamin B5 0mg 0.028mg 1%
Carbs 0g 1.67g 1%
Sodium 0mg 14mg 1%
Phosphorus 0mg 7mg 1%
Protein 0g 0.12g 0%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 1.67g N/A
Calcium 0mg 2mg 0%
Zinc 0mg 0.05mg 0%
Vitamin B1 0mg 0.001mg 0%
Vitamin B6 0mg 0.002mg 0%
Folate 0µg 1µg 0%
Choline 0.4mg 2.6mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Espresso
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Walnut oil
11%
Espresso
Minerals Daily Need Coverage Score
0%
Walnut oil
10%
Espresso

Comparison summary

Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 14mg)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $1)
Which food is lower in Saturated fat?
Espresso
Espresso is lower in Saturated fat (difference - 9.008g)
Which food is richer in minerals?
Espresso
Espresso is relatively richer in minerals
Which food is richer in vitamins?
Espresso
Espresso is relatively richer in vitamins
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)

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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.