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  6. Walnut oil vs. Lettuce

Walnut oil vs. Lettuce — In-Depth Nutrition Comparison

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Differences between Walnut oil and Lettuce

  • Walnut oil contains less Vitamin K, Vitamin A RAE, Iron, Vitamin C, Folate, Vitamin B6, Vitamin B2, Vitamin B1, and Potassium than Lettuce.
  • Lettuce's daily need coverage for Vitamin K is 93% higher.
  • Lettuce contains 455 times less Saturated Fat than Walnut oil. Walnut oil contains 9.1g of Saturated Fat, while Lettuce contains 0.02g.

The food types used in this comparison are Oil, walnut and Lettuce, green leaf, raw.

Infographic

Walnut oil vs Lettuce 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.
Walnut oil
Walnut oil
1
:
9
Lettuce
Lettuce
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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
Walnut oil
1
:
9
Lettuce
Lettuce
Contains more Vitamin E +81.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +742%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +81.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +742%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut oil
Walnut oil
1
:
4
Lettuce
Lettuce
Contains more Fats +66566.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Fats +66566.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut oil
Walnut oil
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +379900%
Contains more Polyunsaturated fat +77095.1%
Contains less Saturated Fat -99.8%
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +379900%
Contains more Polyunsaturated fat +77095.1%
Contains less Saturated Fat -99.8%

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 Lettuce
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 Lettuce Opinion
Net carbs 0g 1.57g Lettuce
Protein 0g 1.36g Lettuce
Fats 100g 0.15g Walnut oil
Carbs 0g 2.87g Lettuce
Calories 884kcal 15kcal Walnut oil
Fructose 0.43g Lettuce
Sugar 0g 0.78g Walnut oil
Fiber 0g 1.3g Lettuce
Calcium 0mg 36mg Lettuce
Iron 0mg 0.86mg Lettuce
Magnesium 0mg 13mg Lettuce
Phosphorus 0mg 29mg Lettuce
Potassium 0mg 194mg Lettuce
Sodium 0mg 28mg Walnut oil
Zinc 0mg 0.18mg Lettuce
Copper 0mg 0.029mg Lettuce
Manganese 0.25mg Lettuce
Selenium 0µg 0.6µg Lettuce
Vitamin A 0IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.4mg 0.22mg Walnut oil
Vitamin C 0mg 9.2mg Lettuce
Vitamin B1 0mg 0.07mg Lettuce
Vitamin B2 0mg 0.08mg Lettuce
Vitamin B3 0mg 0.375mg Lettuce
Vitamin B5 0mg 0.134mg Lettuce
Vitamin B6 0mg 0.09mg Lettuce
Folate 0µg 38µg Lettuce
Vitamin K 15µg 126.3µg Lettuce
Tryptophan 0mg 0.009mg Lettuce
Threonine 0mg 0.059mg Lettuce
Isoleucine 0mg 0.084mg Lettuce
Leucine 0mg 0.079mg Lettuce
Lysine 0mg 0.084mg Lettuce
Methionine 0mg 0.016mg Lettuce
Phenylalanine 0mg 0.055mg Lettuce
Valine 0mg 0.07mg Lettuce
Histidine 0mg 0.022mg Lettuce
Saturated Fat 9.1g 0.02g Lettuce
Monounsaturated Fat 22.8g 0.006g Walnut oil
Polyunsaturated fat 63.3g 0.082g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
75%
Lettuce
Minerals Daily Need Coverage Score
0%
Walnut oil
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 9.08g)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce 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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.