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  6. Walnut oil vs. Mamey Sapote

Walnut oil vs. Mamey Sapote — In-Depth Nutrition Comparison

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Important differences between walnut oil and mamey Sapote

  • Walnut oil has less vitamin B6, vitamin C, copper, fiber, potassium, vitamin E, iron, vitamin B3, and vitamin B2.
  • Mamey Sapote's daily need coverage for vitamin B6 is 55% more.
  • Walnut oil has 54 times more saturated fat than mamey Sapote. Walnut oil has 9.1g of saturated fat, while mamey Sapote has 0.169g.

The food varieties used in the comparison are Oil, walnut and Sapote, mamey, raw.

Infographic

Walnut oil vs Mamey Sapote 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 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 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 ~µg

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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +427.5%
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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut oil Mamey Sapote DV% diff.
Polyunsaturated fat 63.3g 0.097g 421%
Fats 100g 0.46g 153%
Monounsaturated fat 22.8g 0.102g 57%
Vitamin B6 0mg 0.72mg 55%
Saturated fat 9.1g 0.169g 41%
Calories 884kcal 124kcal 38%
Vitamin C 0mg 23mg 26%
Copper 0mg 0.213mg 24%
Fiber 0g 5.4g 22%
Vitamin K 15µg 13%
Potassium 0mg 454mg 13%
Vitamin E 0.4mg 2.11mg 11%
Carbs 0g 32.1g 11%
Iron 0mg 0.78mg 10%
Fructose 7.66g 10%
Vitamin B3 0mg 1.432mg 9%
Manganese 0.204mg 9%
Vitamin B2 0mg 0.116mg 9%
Vitamin B5 0mg 0.397mg 8%
Phosphorus 0mg 26mg 4%
Magnesium 0mg 11mg 3%
Protein 0g 1.45g 3%
Starch 6.33g 3%
Folate 0µg 7µg 2%
Calcium 0mg 18mg 2%
Zinc 0mg 0.19mg 2%
Vitamin A 0µg 7µg 1%
Vitamin B1 0mg 0.013mg 1%
Net carbs 0g 26.7g N/A
Sugar 0g 20.14g N/A
Sodium 0mg 7mg 0%
Choline 0.4mg 0%
Tryptophan 0mg 0.049mg 0%
Threonine 0mg 0.085mg 0%
Isoleucine 0mg 0.061mg 0%
Leucine 0mg 0.073mg 0%
Lysine 0mg 0.073mg 0%
Methionine 0mg 0.024mg 0%
Phenylalanine 0mg 0.061mg 0%
Valine 0mg 0.073mg 0%
Histidine 0mg 0.049mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more FatsFats +21639.1%
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
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains more Mono. FatMonounsaturated fat +22252.9%
Contains more Poly. FatPolyunsaturated fat +65157.7%
Contains less Sat. FatSaturated fat -98.1%

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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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.