Walnut oil vs. Mashed potato — In-Depth Nutrition Comparison
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What are the differences between walnut oil and mashed potato?
- Walnut oil is higher in vitamin K; however, mashed potato is richer in vitamin B6, phosphorus, potassium, vitamin B3, and fiber.
- Walnut oil's daily need coverage for saturated fat is 43% more.
- Mashed potato contains 3 times less vitamin K than walnut oil. Walnut oil contains 15µg of vitamin K, while mashed potato contains 5.9µg.
- Mashed potato has less saturated fat.
- Walnut oil has a lower glycemic index (0) than mashed potato (87).
We used Oil, walnut and Fast foods, potato, mashed types in this article.
Infographic
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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.
| 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.
| Contains more Vitamin KVitamin K | +154.2% |
| Contains more Vitamin AVitamin A | +∞% |
| 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 FolateFolate | +∞% |
| Contains more CholineCholine | +3250% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 63.3g | 1.342g | 413% |
| Fats | 100g | 2.82g | 150% |
| Monounsaturated fat | 22.8g | 0.72g | 55% |
| Calories | 884kcal | 89kcal | 40% |
| Saturated fat | 9.1g | 0.577g | 39% |
| Sodium | 0mg | 306mg | 13% |
| Vitamin B6 | 0mg | 0.12mg | 9% |
| Potassium | 0mg | 286mg | 8% |
| Vitamin K | 15µg | 5.9µg | 8% |
| Phosphorus | 0mg | 59mg | 8% |
| Vitamin B3 | 0mg | 1.08mg | 7% |
| Carbs | 0g | 14.65g | 5% |
| Fiber | 0g | 1.3g | 5% |
| Starch | 12.1g | 5% | |
| Vitamin A | 0µg | 43µg | 5% |
| Magnesium | 0mg | 15mg | 4% |
| Iron | 0mg | 0.31mg | 4% |
| Copper | 0mg | 0.035mg | 4% |
| Manganese | 0.098mg | 4% | |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Protein | 0g | 1.65g | 3% |
| Choline | 0.4mg | 13.4mg | 2% |
| Folate | 0µg | 9µg | 2% |
| Calcium | 0mg | 18mg | 2% |
| Zinc | 0mg | 0.22mg | 2% |
| Selenium | 0µg | 0.8µg | 1% |
| Vitamin B2 | 0mg | 0.015mg | 1% |
| Vitamin B1 | 0mg | 0.015mg | 1% |
| Net carbs | 0g | 13.35g | N/A |
| Sugar | 0g | 0.5g | N/A |
| Vitamin E | 0.4mg | 0.42mg | 0% |
| Trans fat | 0.105g | N/A | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more FatsFats | +3446.1% |
| 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
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +3066.7% |
| Contains more Poly. FatPolyunsaturated fat | +4616.8% |
| Contains less Sat. FatSaturated fat | -93.7% |
