Walnut oil vs. Spread — In-Depth Nutrition Comparison
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Summary of differences between walnut oil and spread
- Walnut oil has more polyunsaturated fat and monounsaturated fat; however, spread is higher in vitamin A and vitamin E.
- Spread covers your daily need for vitamin A, 90% more than walnut oil.
- Walnut oil has 16 times more polyunsaturated fat than spread. While walnut oil has 63.3g of polyunsaturated fat, spread has only 3.98g.
- Spread has less saturated fat.
These are the specific foods used in this comparison Oil, walnut and Margarine-like spread, SMART BEAT Super Light without saturated fat.
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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 PotassiumPotassium | +∞% |
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 KVitamin K | +22% |
Contains more CholineCholine | +∞% |
Contains more Vitamin EVitamin E | +325% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Polyunsaturated fat | 63.3g | 3.98g | 395% |
Fats | 100g | 17.1g | 128% |
Monounsaturated fat | 22.8g | 7.6g | 38% |
Calories | 884kcal | 158kcal | 36% |
Sodium | 0mg | 755mg | 33% |
Saturated fat | 9.1g | 2.22g | 31% |
Vitamin E | 0.4mg | 1.7mg | 9% |
Vitamin K | 15µg | 12.3µg | 2% |
Potassium | 0mg | 12mg | 0% |
Trans fat | 2.45g | N/A | |
Choline | 0.4mg | 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:
0 g
Fats:
17.1 g
Carbs:
0 g
Water:
80.83 g
Other:
2.07 g
Contains more FatsFats | +484.8% |
Contains more WaterWater | +∞% |
Contains more OtherOther | +∞% |
~equal in
Protein
~0g
~equal in
Carbs
~0g
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
2.22 g
Monounsaturated fat:
Mono. Fat
7.6 g
Polyunsaturated fat:
Poly. Fat
3.98 g
Contains more Mono. FatMonounsaturated fat | +200% |
Contains more Poly. FatPolyunsaturated fat | +1490.5% |
Contains less Sat. FatSaturated fat | -75.6% |