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  6. Walnut oil vs. Pork Meat

Walnut oil vs. Pork Meat — In-Depth Nutrition Comparison

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How are Walnut oil and Pork Meat different?

  • Pork Meat has more Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Phosphorus, Vitamin B2, Vitamin B12, and Zinc than Walnut oil.
  • Daily need coverage for Vitamin B1 from Pork Meat is 79% higher.
  • Walnut oil contains 8 times more Saturated Fat than Pork Meat. While Walnut oil contains 9.1g of Saturated Fat, Pork Meat contains only 1.198g.

Oil, walnut and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted are the varieties used in this article.

Infographic

Walnut oil vs Pork Meat 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
Pork Meat
Pork Meat
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%
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
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
2
:
7
Pork Meat
Pork Meat
Contains more Vitamin E +400%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin B12 +∞%
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%
Pork Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin E +400%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut oil
Walnut oil
1
:
3
Pork Meat
Pork Meat
Contains more Fats +2749%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Fats +2749%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut oil
Walnut oil
2
:
1
Pork Meat
Pork Meat
Contains more Monounsaturated Fat +1609.1%
Contains more Polyunsaturated fat +12409.9%
Contains less Saturated Fat -86.8%
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains more Monounsaturated Fat +1609.1%
Contains more Polyunsaturated fat +12409.9%
Contains less Saturated Fat -86.8%

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 Pork Meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Walnut oil Pork Meat Opinion
Protein 0g 26.17g Pork Meat
Fats 100g 3.51g Walnut oil
Calories 884kcal 143kcal Walnut oil
Calcium 0mg 6mg Pork Meat
Iron 0mg 1.15mg Pork Meat
Magnesium 0mg 29mg Pork Meat
Phosphorus 0mg 267mg Pork Meat
Potassium 0mg 421mg Pork Meat
Sodium 0mg 57mg Walnut oil
Zinc 0mg 2.42mg Pork Meat
Copper 0mg 0.111mg Pork Meat
Manganese 0.013mg Pork Meat
Selenium 0µg 38.2µg Pork Meat
Vitamin E 0.4mg 0.08mg Walnut oil
Vitamin D 0IU 10IU Pork Meat
Vitamin D 0µg 0.2µg Pork Meat
Vitamin B1 0mg 0.95mg Pork Meat
Vitamin B2 0mg 0.387mg Pork Meat
Vitamin B3 0mg 7.432mg Pork Meat
Vitamin B5 0mg 1.012mg Pork Meat
Vitamin B6 0mg 0.739mg Pork Meat
Vitamin B12 0µg 0.57µg Pork Meat
Vitamin K 15µg 0µg Walnut oil
Tryptophan 0mg 0.275mg Pork Meat
Threonine 0mg 1.175mg Pork Meat
Isoleucine 0mg 1.288mg Pork Meat
Leucine 0mg 2.229mg Pork Meat
Lysine 0mg 2.427mg Pork Meat
Methionine 0mg 0.721mg Pork Meat
Phenylalanine 0mg 1.1mg Pork Meat
Valine 0mg 1.367mg Pork Meat
Histidine 0mg 1.13mg Pork Meat
Cholesterol 0mg 73mg Walnut oil
Trans Fat 0.033g Walnut oil
Saturated Fat 9.1g 1.198g Pork Meat
Monounsaturated Fat 22.8g 1.334g Walnut oil
Polyunsaturated fat 63.3g 0.506g Walnut oil
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Pork Meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
65%
Pork Meat
Minerals Daily Need Coverage Score
0%
Walnut oil
54%
Pork Meat

Comparison summary

Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 57mg)
Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 73mg)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 7.902g)
Which food is richer in minerals?
Pork Meat
Pork Meat is relatively richer in minerals
Which food is richer in vitamins?
Pork Meat
Pork Meat is relatively richer in vitamins
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)

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.