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Walnut oil vs. Rye — In-Depth Nutrition Comparison

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Significant differences between walnut oil and rye

  • The amount of fiber, phosphorus, copper, iron, vitamin B5, vitamin B3, vitamin B1, magnesium, and selenium in rye is higher than in walnut oil.
  • Rye covers your daily fiber needs 60% more than walnut oil.
  • Rye has 46 times less saturated fat than walnut oil. Walnut oil has 9.1g of saturated fat, while rye has 0.197g.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of walnut oil is 0.

Specific food types used in this comparison are Oil, walnut and Rye grain.

Infographic

Walnut oil vs Rye 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.
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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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%
Rye
Rye
9
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin KVitamin K +154.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
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 FolateFolate +∞%
Contains more CholineCholine +7500%
~equal in Vitamin C ~0mg
~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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +6035%
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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +10861.5%
Contains more Poly. FatPolyunsaturated fat +8152.9%
Contains less Sat. FatSaturated fat -97.8%

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 Rye
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 Rye DV% diff.
Polyunsaturated fat 63.3g 0.767g 417%
Fats 100g 1.63g 151%
Manganese 2.577mg 112%
Fiber 0g 15.1g 60%
Monounsaturated fat 22.8g 0.208g 56%
Phosphorus 0mg 332mg 47%
Copper 0mg 0.367mg 41%
Saturated fat 9.1g 0.197g 40%
Iron 0mg 2.63mg 33%
Vitamin B5 0mg 1.456mg 29%
Calories 884kcal 338kcal 27%
Vitamin B3 0mg 4.27mg 27%
Magnesium 0mg 110mg 26%
Vitamin B1 0mg 0.316mg 26%
Selenium 0µg 13.9µg 25%
Carbs 0g 75.86g 25%
Zinc 0mg 2.65mg 24%
Vitamin B6 0mg 0.294mg 23%
Protein 0g 10.34g 21%
Vitamin B2 0mg 0.251mg 19%
Potassium 0mg 510mg 15%
Folate 0µg 38µg 10%
Vitamin K 15µg 5.9µg 8%
Choline 0.4mg 30.4mg 5%
Vitamin E 0.4mg 0.85mg 3%
Calcium 0mg 24mg 2%
Net carbs 0g 60.76g N/A
Sugar 0g 0.98g N/A
Sodium 0mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0mg 0.108mg 0%
Threonine 0mg 0.289mg 0%
Isoleucine 0mg 0.208mg 0%
Leucine 0mg 0.563mg 0%
Lysine 0mg 0.286mg 0%
Methionine 0mg 0.153mg 0%
Phenylalanine 0mg 0.435mg 0%
Valine 0mg 0.317mg 0%
Histidine 0mg 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Rye
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
35%
Rye
Minerals Daily Need Coverage Score
0%
Walnut oil
98%
Rye

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 34)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 8.903g)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye 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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.