Walnut oil vs. Grape seed oil — In-Depth Nutrition Comparison

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A recap on differences between walnut oil and grape seed oil

Walnut oil is higher in monounsaturated fat, yet grape seed oil is higher in vitamin E and polyunsaturated fat.
Grape seed oil covers your daily vitamin E needs 189% more than walnut oil.

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

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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.

Walnut oil

Grape seed oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~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.

Walnut oil

Grape seed oil

Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin EVitamin E

+7100%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	0.4mg	28.8mg	189%
Polyunsaturated fat	63.3g	69.9g	44%
Monounsaturated fat	22.8g	16.1g	17%
Vitamin K	15µg		13%
Saturated fat	9.1g	9.6g	2%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Choline	0.4mg		0%