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Walnut oil vs. Focaccia — In-Depth Nutrition Comparison

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Differences between walnut oil and focaccia

  • Walnut oil contains less iron, vitamin B1, folate, selenium, vitamin B2, vitamin B3, phosphorus, and vitamin B5 than focaccia.
  • Walnut oil's daily need coverage for saturated fat is 41% higher.
  • The amount of saturated fat in focaccia is lower.
  • Walnut oil has a lower glycemic index. The glycemic index of walnut oil is 0, while the glycemic index of focaccia is 63.

The food types used in this comparison are Oil, walnut and Focaccia, Italian flatbread, plain.

Infographic

Walnut oil vs Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
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% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
Contains more Vitamin KVitamin K +163.2%
Contains more Vitamin EVitamin E +255%
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 +625%
~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
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
Contains more FatsFats +1167.4%
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
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 g
Contains more Mono. FatMonounsaturated fat +302.1%
Contains more Poly. FatPolyunsaturated fat +6268.2%
Contains less Sat. FatSaturated fat -90.4%

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

All nutrients comparison - raw data values

Nutrient Walnut oil Focaccia DV% diff.
Polyunsaturated fat 63.3g 0.994g 415%
Fats 100g 7.89g 142%
Monounsaturated fat 22.8g 5.67g 43%
Iron 0mg 3.16mg 40%
Vitamin B1 0mg 0.47mg 39%
Saturated fat 9.1g 0.877g 37%
Folate 0µg 138µg 35%
Calories 884kcal 249kcal 32%
Selenium 0µg 15.9µg 29%
Sodium 0mg 561mg 24%
Vitamin B2 0mg 0.301mg 23%
Vitamin B3 0mg 3.67mg 23%
Phosphorus 0mg 128mg 18%
Protein 0g 8.77g 18%
Manganese 0.364mg 16%
Vitamin B5 0mg 0.645mg 13%
Zinc 0mg 1.33mg 12%
Carbs 0g 35.82g 12%
Copper 0mg 0.091mg 10%
Vitamin B6 0mg 0.113mg 9%
Vitamin K 15µg 5.7µg 8%
Fiber 0g 1.8g 7%
Vitamin E 0.4mg 1.42mg 7%
Magnesium 0mg 20mg 5%
Calcium 0mg 35mg 4%
Potassium 0mg 114mg 3%
Net carbs 0g 34.02g N/A
Sugar 0g 1.75g N/A
Choline 0.4mg 2.9mg 0%

Which food is preferable for your diet?

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

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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
36%
Focaccia
Minerals Daily Need Coverage Score
0%
Walnut oil
48%
Focaccia

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 561mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 63)
Which food is lower in Saturated fat?
Focaccia
Focaccia is lower in Saturated fat (difference - 8.223g)
Which food is richer in minerals?
Focaccia
Focaccia is relatively richer in minerals
Which food is richer in vitamins?
Focaccia
Focaccia is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.