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 E.
- Walnut oil covers your daily need of Saturated Fat 34% more than Spread.
- 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.
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 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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +325% |
~equal in
Vitamin D
~µg
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 884kcal | 158kcal |
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| Fats | 100g | 17.1g |
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| Potassium | 0mg | 12mg |
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| Sodium | 0mg | 755mg |
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| Vitamin A | 0IU | 4489IU |
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| Vitamin E | 0.4mg | 1.7mg |
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| Vitamin K | 15µg | 12.3µg |
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| Trans Fat | 2.45g |
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| Choline | 0.4mg |
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| Saturated Fat | 9.1g | 2.22g |
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| Monounsaturated Fat | 22.8g | 7.6g |
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| Polyunsaturated fat | 63.3g | 3.98g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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%
26%
Minerals Daily Need Coverage Score
0%
10%
Comparison summary
Which food is richer in minerals?
Walnut oil is relatively richer in minerals
Which food contains less Sodium?
Walnut oil contains less Sodium (difference - 755mg)
Which food is richer in vitamins?
Walnut oil is relatively richer in vitamins
Which food is lower in Saturated Fat?
Spread is lower in Saturated Fat (difference - 6.88g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)