Walnut oil vs. Porridge — In-Depth Nutrition Comparison
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Differences between walnut oil and porridge
- Walnut oil has more vitamin K, monounsaturated fat, and polyunsaturated fat, while porridge has more iron, calcium, and selenium.
- Porridge's daily need coverage for iron is 47% higher.
- Porridge contains 814 times less monounsaturated fat than walnut oil. Walnut oil contains 22.8g of monounsaturated fat, while porridge contains 0.028g.
- The amount of saturated fat in porridge is lower.
- Walnut oil has a lower glycemic index. The glycemic index of walnut oil is 0, while the glycemic index of porridge is 66.
The food types used in this comparison are Oil, walnut and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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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 EVitamin E | +1900% |
| Contains more Vitamin KVitamin K | +14900% |
| Contains more CholineCholine | +∞% |
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
| Contains more FatsFats | +47519% |
| 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
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
| Contains more Mono. FatMonounsaturated fat | +81328.6% |
| Contains more Poly. FatPolyunsaturated fat | +55426.3% |
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 63.3g | 0.114g | 421% |
| Fats | 100g | 0.21g | 154% |
| Monounsaturated fat | 22.8g | 0.028g | 57% |
| Iron | 0mg | 3.74mg | 47% |
| Calories | 884kcal | 50kcal | 42% |
| Saturated fat | 9.1g | 0.033g | 41% |
| Vitamin K | 15µg | 0.1µg | 12% |
| Calcium | 0mg | 87mg | 9% |
| Selenium | 0µg | 2.8µg | 5% |
| Vitamin B1 | 0mg | 0.055mg | 5% |
| Carbs | 0g | 10.52g | 4% |
| Copper | 0mg | 0.04mg | 4% |
| Folate | 0µg | 12µg | 3% |
| Vitamin B3 | 0mg | 0.52mg | 3% |
| Protein | 0g | 1.44g | 3% |
| Vitamin E | 0.4mg | 0.02mg | 3% |
| Vitamin B2 | 0mg | 0.025mg | 2% |
| Fiber | 0g | 0.5g | 2% |
| Phosphorus | 0mg | 15mg | 2% |
| Magnesium | 0mg | 5mg | 1% |
| Zinc | 0mg | 0.13mg | 1% |
| Vitamin B5 | 0mg | 0.071mg | 1% |
| Vitamin B6 | 0mg | 0.013mg | 1% |
| Net carbs | 0g | 10.02g | N/A |
| Potassium | 0mg | 16mg | 0% |
| Sugar | 0g | 0.03g | N/A |
| Sodium | 0mg | 6mg | 0% |
| Choline | 0.4mg | 0% | |
| Tryptophan | 0mg | 0.02mg | 0% |
| Threonine | 0mg | 0.045mg | 0% |
| Isoleucine | 0mg | 0.063mg | 0% |
| Leucine | 0mg | 0.11mg | 0% |
| Lysine | 0mg | 0.037mg | 0% |
| Methionine | 0mg | 0.027mg | 0% |
| Phenylalanine | 0mg | 0.078mg | 0% |
| Valine | 0mg | 0.07mg | 0% |
| Histidine | 0mg | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
0%
21%
Comparison summary
Which food is lower in Sugar?
Walnut oil is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Walnut oil contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Walnut oil is lower in glycemic index (difference - 66)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 9.067g)
Which food is richer in minerals?
Porridge is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.