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Walnut oil vs. Seaweed — In-Depth Nutrition Comparison

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Summary of differences between walnut oil and seaweed

  • Walnut oil has less folate, vitamin K, iron, magnesium, calcium, copper, vitamin B5, vitamin B2, and zinc than seaweed.
  • Seaweed covers your daily need for folate, 45% more than walnut oil.
  • Walnut oil has 37 times more saturated fat than seaweed. While walnut oil has 9.1g of saturated fat, seaweed has only 0.247g.

These are the specific foods used in this comparison Oil, walnut and Seaweed, kelp, raw.

Infographic

Walnut oil vs Seaweed 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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%
Seaweed
11
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +117.5%
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 +340%
Contains more FolateFolate +∞%
Contains more CholineCholine +3100%
~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% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more FatsFats +17757.1%
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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +23165.3%
Contains more Poly. FatPolyunsaturated fat +134580.9%
Contains less Sat. FatSaturated fat -97.3%

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 Seaweed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Walnut oil Seaweed DV% diff.
Polyunsaturated fat 63.3g 0.047g 422%
Fats 100g 0.56g 153%
Monounsaturated fat 22.8g 0.098g 57%
Folate 0µg 180µg 45%
Vitamin K 15µg 66µg 43%
Calories 884kcal 43kcal 42%
Saturated fat 9.1g 0.247g 40%
Iron 0mg 2.85mg 36%
Magnesium 0mg 121mg 29%
Calcium 0mg 168mg 17%
Copper 0mg 0.13mg 14%
Vitamin B5 0mg 0.642mg 13%
Vitamin B2 0mg 0.15mg 12%
Zinc 0mg 1.23mg 11%
Sodium 0mg 233mg 10%
Manganese 0.2mg 9%
Phosphorus 0mg 42mg 6%
Fiber 0g 1.3g 5%
Vitamin B1 0mg 0.05mg 4%
Vitamin C 0mg 3mg 3%
Potassium 0mg 89mg 3%
Vitamin E 0.4mg 0.87mg 3%
Vitamin B3 0mg 0.47mg 3%
Protein 0g 1.68g 3%
Carbs 0g 9.57g 3%
Choline 0.4mg 12.8mg 2%
Selenium 0µg 0.7µg 1%
Vitamin A 0µg 6µg 1%
Net carbs 0g 8.27g N/A
Sugar 0g 0.6g N/A
Vitamin B6 0mg 0.002mg 0%
Tryptophan 0mg 0.048mg 0%
Threonine 0mg 0.055mg 0%
Isoleucine 0mg 0.076mg 0%
Leucine 0mg 0.083mg 0%
Lysine 0mg 0.082mg 0%
Methionine 0mg 0.025mg 0%
Phenylalanine 0mg 0.043mg 0%
Valine 0mg 0.072mg 0%
Histidine 0mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Seaweed
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
33%
Seaweed
Minerals Daily Need Coverage Score
0%
Walnut oil
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 233mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 8.853g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
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 ($)

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.