Walnut oil vs. Rice bran oil — In-Depth Nutrition Comparison

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A recap on the differences between walnut oil and rice bran oil

Walnut oil is higher in polyunsaturated fat, yet rice bran oil is higher in vitamin E, vitamin K, and monounsaturated fat.
Rice bran oil covers your daily vitamin E needs 213% more than walnut oil.
Walnut oil contains 2 times more polyunsaturated fat than rice bran oil. While walnut oil contains 63.3g of polyunsaturated fat, rice bran oil contains only 35g.
The amount of saturated fat in walnut oil is lower.

Food varieties used in this article are Oil, walnut and Oil, rice bran.

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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.

Walnut oil

Rice bran oil

Contains more IronIron

+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~equal in Selenium ~0µg

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

Rice bran oil

Contains more CholineCholine

+∞%

Contains more Vitamin EVitamin E	+7975%
Contains more Vitamin KVitamin K	+64.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	0.4mg	32.3mg	213%
Polyunsaturated fat	63.3g	35g	189%
Saturated fat	9.1g	19.7g	48%
Monounsaturated fat	22.8g	39.3g	41%
Vitamin K	15µg	24.7µg	8%
Iron	0mg	0.07mg	1%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Choline	0.4mg		0%