Walnut oil vs. Spinach raw — In-Depth Nutrition Comparison
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A recap on differences between walnut oil and spinach raw
- Spinach raw is higher than walnut oil in vitamin K, vitamin A, folate, iron, vitamin C, magnesium, potassium, vitamin B6, and vitamin B2.
- Spinach raw covers your daily vitamin K needs 390% more than walnut oil.
- Walnut oil contains 144 times more saturated fat than spinach raw. While walnut oil contains 9.1g of saturated fat, spinach raw contains only 0.063g.
- The glycemic index of walnut oil is lower.
Food varieties used in this article are Oil, walnut and Spinach, raw.
Infographic
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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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +407.5% |
| 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 | +3119.3% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +4725% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 63.3g | 0.165g | 421% |
| Vitamin K | 15µg | 482.9µg | 390% |
| Fats | 100g | 0.39g | 153% |
| Monounsaturated fat | 22.8g | 0.01g | 57% |
| Vitamin A | 0µg | 469µg | 52% |
| Folate | 0µg | 194µg | 49% |
| Calories | 884kcal | 23kcal | 43% |
| Saturated fat | 9.1g | 0.063g | 41% |
| Manganese | 0.897mg | 39% | |
| Iron | 0mg | 2.71mg | 34% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Magnesium | 0mg | 79mg | 19% |
| Potassium | 0mg | 558mg | 16% |
| Vitamin B2 | 0mg | 0.189mg | 15% |
| Vitamin B6 | 0mg | 0.195mg | 15% |
| Copper | 0mg | 0.13mg | 14% |
| Vitamin E | 0.4mg | 2.03mg | 11% |
| Calcium | 0mg | 99mg | 10% |
| Fiber | 0g | 2.2g | 9% |
| Vitamin B1 | 0mg | 0.078mg | 7% |
| Phosphorus | 0mg | 49mg | 7% |
| Protein | 0g | 2.86g | 6% |
| Vitamin B3 | 0mg | 0.724mg | 5% |
| Zinc | 0mg | 0.53mg | 5% |
| Sodium | 0mg | 79mg | 3% |
| Choline | 0.4mg | 19.3mg | 3% |
| Selenium | 0µg | 1µg | 2% |
| Carbs | 0g | 3.63g | 1% |
| Vitamin B5 | 0mg | 0.065mg | 1% |
| Net carbs | 0g | 1.43g | N/A |
| Sugar | 0g | 0.42g | N/A |
| Tryptophan | 0mg | 0.039mg | 0% |
| Threonine | 0mg | 0.122mg | 0% |
| Isoleucine | 0mg | 0.147mg | 0% |
| Leucine | 0mg | 0.223mg | 0% |
| Lysine | 0mg | 0.174mg | 0% |
| Methionine | 0mg | 0.053mg | 0% |
| Phenylalanine | 0mg | 0.129mg | 0% |
| Valine | 0mg | 0.161mg | 0% |
| Histidine | 0mg | 0.064mg | 0% |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more FatsFats | +25541% |
| 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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +227900% |
| Contains more Poly. FatPolyunsaturated fat | +38263.6% |
| Contains less Sat. FatSaturated fat | -99.3% |