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Walnut oil vs. Scallion — In-Depth Nutrition Comparison

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How are walnut oil and scallion different?

  • Scallion has more vitamin K, vitamin C, vitamin A, iron, folate, fiber, copper, potassium, and calcium than walnut oil.
  • Daily need coverage for vitamin K for scallion is 160% higher.
  • Walnut oil contains 284 times more saturated fat than scallion. While walnut oil contains 9.1g of saturated fat, scallion contains only 0.032g.
  • Walnut oil has a lower glycemic index (0) than scallion (32).

Oil, walnut and Onions, spring or scallions (includes tops and bulb), raw are the varieties used in this article.

Infographic

Walnut oil vs Scallion 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.
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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
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.
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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +37.5%
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 Vitamin KVitamin K +1280%
Contains more FolateFolate +∞%
Contains more CholineCholine +1325%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more FatsFats +52531.6%
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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +84344.4%
Contains more Poly. FatPolyunsaturated fat +85440.5%
Contains less Sat. FatSaturated fat -99.6%

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 Scallion
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 Scallion DV% diff.
Polyunsaturated fat 63.3g 0.074g 422%
Vitamin K 15µg 207µg 160%
Fats 100g 0.19g 154%
Monounsaturated fat 22.8g 0.027g 57%
Calories 884kcal 32kcal 43%
Saturated fat 9.1g 0.032g 41%
Vitamin C 0mg 18.8mg 21%
Iron 0mg 1.48mg 19%
Folate 0µg 64µg 16%
Fiber 0g 2.6g 10%
Copper 0mg 0.083mg 9%
Potassium 0mg 276mg 8%
Manganese 0.16mg 7%
Calcium 0mg 72mg 7%
Vitamin B2 0mg 0.08mg 6%
Vitamin A 0µg 50µg 6%
Vitamin B6 0mg 0.061mg 5%
Vitamin B1 0mg 0.055mg 5%
Phosphorus 0mg 37mg 5%
Magnesium 0mg 20mg 5%
Protein 0g 1.83g 4%
Zinc 0mg 0.39mg 4%
Vitamin B3 0mg 0.525mg 3%
Carbs 0g 7.34g 2%
Vitamin B5 0mg 0.075mg 2%
Selenium 0µg 0.6µg 1%
Vitamin E 0.4mg 0.55mg 1%
Choline 0.4mg 5.7mg 1%
Sodium 0mg 16mg 1%
Net carbs 0g 4.74g N/A
Sugar 0g 2.33g N/A
Tryptophan 0mg 0.02mg 0%
Threonine 0mg 0.072mg 0%
Isoleucine 0mg 0.077mg 0%
Leucine 0mg 0.109mg 0%
Lysine 0mg 0.091mg 0%
Methionine 0mg 0.02mg 0%
Phenylalanine 0mg 0.059mg 0%
Valine 0mg 0.081mg 0%
Histidine 0mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Scallion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
55%
Scallion
Minerals Daily Need Coverage Score
0%
Walnut oil
20%
Scallion

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 16mg)
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 - $0.2)
Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 9.068g)
Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
Which food is richer in vitamins?
Scallion
Scallion 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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.