Walnut oil vs. Filo — In-Depth Nutrition Comparison
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What are the main differences between walnut oil and filo?
- Filo has more vitamin B1, selenium, iron, vitamin B2, vitamin B3, folate, copper, and phosphorus than walnut oil.
- Filo's daily need coverage for vitamin B1 is 45% higher.
- Filo has 6 times less saturated fat than walnut oil. Walnut oil has 9.1g of saturated fat, while filo has 1.47g.
- Filo has a higher glycemic index (38) than walnut oil (0).
We used Oil, walnut and Phyllo dough types in this comparison.
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 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.
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin KVitamin K | +500% |
| 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 | +1625% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 63.3g | 0.923g | 416% |
| Fats | 100g | 6g | 145% |
| Monounsaturated fat | 22.8g | 3.149g | 49% |
| Vitamin B1 | 0mg | 0.541mg | 45% |
| Selenium | 0µg | 23.3µg | 42% |
| Iron | 0mg | 3.21mg | 40% |
| Saturated fat | 9.1g | 1.47g | 35% |
| Calories | 884kcal | 299kcal | 29% |
| Vitamin B2 | 0mg | 0.341mg | 26% |
| Vitamin B3 | 0mg | 4.073mg | 25% |
| Folate | 0µg | 88µg | 22% |
| Sodium | 0mg | 483mg | 21% |
| Manganese | 0.476mg | 21% | |
| Carbs | 0g | 52.6g | 18% |
| Protein | 0g | 7.1g | 14% |
| Copper | 0mg | 0.101mg | 11% |
| Phosphorus | 0mg | 75mg | 11% |
| Vitamin K | 15µg | 2.5µg | 10% |
| Fiber | 0g | 1.9g | 8% |
| Vitamin B5 | 0mg | 0.302mg | 6% |
| Zinc | 0mg | 0.49mg | 4% |
| Magnesium | 0mg | 15mg | 4% |
| Potassium | 0mg | 74mg | 2% |
| Vitamin E | 0.4mg | 0.08mg | 2% |
| Vitamin B6 | 0mg | 0.03mg | 2% |
| Choline | 0.4mg | 6.9mg | 1% |
| Calcium | 0mg | 11mg | 1% |
| Net carbs | 0g | 50.7g | N/A |
| Sugar | 0g | 0.18g | N/A |
| Tryptophan | 0mg | 0.088mg | 0% |
| Threonine | 0mg | 0.194mg | 0% |
| Isoleucine | 0mg | 0.246mg | 0% |
| Leucine | 0mg | 0.49mg | 0% |
| Lysine | 0mg | 0.158mg | 0% |
| Methionine | 0mg | 0.126mg | 0% |
| Phenylalanine | 0mg | 0.359mg | 0% |
| Valine | 0mg | 0.286mg | 0% |
| Histidine | 0mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more FatsFats | +1566.7% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
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
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
| Contains more Mono. FatMonounsaturated fat | +624% |
| Contains more Poly. FatPolyunsaturated fat | +6758.1% |
| Contains less Sat. FatSaturated fat | -83.8% |
