Walnut oil vs. Margarine — In-Depth Nutrition Comparison
Compare
A recap on differences between Walnut oil and Margarine
- Walnut oil is higher in Polyunsaturated fat, yet Margarine is higher in Vitamin A, Vitamin K, Vitamin E, and Monounsaturated Fat.
- Margarine covers your daily Vitamin A needs 91% more than Walnut oil.
- Walnut oil contains 3 times more Polyunsaturated fat than Margarine. While Walnut oil contains 63.3g of Polyunsaturated fat, Margarine contains only 24.302g.
- The amount of Saturated Fat in Walnut oil is lower.
Food varieties used in this article are Oil, walnut and Margarine, regular, 80% fat, composite, stick, without salt.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2150% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +520% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +3000% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0.16 g
Fats:
80.71 g
Carbs:
0.7 g
Water:
16.52 g
Other:
1.91 g
| Contains more FatsFats | +23.9% |
| 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
15.189 g
Monounsaturated Fat:
Mono. Fat
38.877 g
Polyunsaturated fat:
Poly. Fat
24.302 g
| Contains less Sat. FatSaturated Fat | -40.1% |
| Contains more Poly. FatPolyunsaturated fat | +160.5% |
| Contains more Mono. FatMonounsaturated Fat | +70.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 884kcal | 717kcal |
|
| Protein | 0g | 0.16g |
|
| Fats | 100g | 80.71g |
|
| Vitamin C | 0mg | 0.2mg |
|
| Net carbs | 0g | 0.7g |
|
| Carbs | 0g | 0.7g |
|
| Magnesium | 0mg | 3mg |
|
| Calcium | 0mg | 3mg |
|
| Potassium | 0mg | 18mg |
|
| Iron | 0mg | 0.06mg |
|
| Phosphorus | 0mg | 5mg |
|
| Sodium | 0mg | 2mg |
|
| Vitamin A | 0IU | 3577IU |
|
| Vitamin A | 0µg | 819µg |
|
| Vitamin E | 0.4mg | 9mg |
|
| Vitamin B1 | 0mg | 0.01mg |
|
| Vitamin B2 | 0mg | 0.037mg |
|
| Vitamin B3 | 0mg | 0.023mg |
|
| Vitamin B6 | 0mg | 0.009mg |
|
| Vitamin B12 | 0µg | 0.1µg |
|
| Vitamin K | 15µg | 93µg |
|
| Folate | 0µg | 1µg |
|
| Trans Fat | 14.89g |
|
|
| Choline | 0.4mg | 12.4mg |
|
| Saturated Fat | 9.1g | 15.189g |
|
| Monounsaturated Fat | 22.8g | 38.877g |
|
| Polyunsaturated fat | 63.3g | 24.302g |
|
| Omega-3 - DPA | 0g | 0.006g |
|
| Omega-6 - Linoleic acid | 21.522g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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%
51%
Minerals Daily Need Coverage Score
0%
1%
Comparison summary
Which food contains less Sodium?
Walnut oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Walnut oil is lower in Saturated Fat (difference - 6.089g)
Which food is cheaper?
Walnut oil is cheaper (difference - $0.5)
Which food is richer in minerals?
Margarine is relatively richer in minerals
Which food is richer in vitamins?
Margarine is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)