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Walnut oil vs. Smoothie — In-Depth Nutrition Comparison

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A recap on differences between walnut oil and smoothie

  • Smoothie is higher than walnut oil in vitamin C, vitamin B12, vitamin A, vitamin B6, and vitamin B3.
  • Walnut oil covers your daily saturated fat needs 46% more than smoothie.
  • The amount of saturated fat in smoothie is lower.
  • The glycemic index of walnut oil is lower.

Food varieties used in this article are Oil, walnut and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Walnut oil vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
~equal in Magnesium ~mg
~equal in Copper ~mg
~equal in Zinc ~mg
~equal in Phosphorus ~mg
~equal in Manganese ~mg
~equal in Selenium ~µg

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B2 ~mg
~equal in Vitamin B5 ~mg
~equal in Folate ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more FatsFats +∞%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

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

All nutrients comparison - raw data values

Nutrient Walnut oil Smoothie DV% diff.
Polyunsaturated fat 63.3g 422%
Fats 100g 0g 154%
Monounsaturated fat 22.8g 57%
Calories 884kcal 37kcal 42%
Saturated fat 9.1g 0g 41%
Vitamin C 0mg 24.5mg 27%
Vitamin K 15µg 13%
Vitamin B12 0µg 0.24µg 10%
Vitamin B6 0mg 0.082mg 6%
Vitamin B3 0mg 0.816mg 5%
Calcium 0mg 41mg 4%
Carbs 0g 8.16g 3%
Vitamin E 0.4mg 3%
Iron 0mg 0.15mg 2%
Protein 0g 1.22g 2%
Potassium 0mg 24mg 1%
Sodium 0mg 29mg 1%
Net carbs 0g 8.16g N/A
Sugar 0g 7.35g N/A
Choline 0.4mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Smoothie
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
11%
Smoothie
Minerals Daily Need Coverage Score
0%
Walnut oil
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 7.35g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Walnut oil
Walnut oil is relatively richer in vitamins
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 9.1g)
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 minerals?
?
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.

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.