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  6. Walnut oil vs. Summer squash

Walnut oil vs. Summer squash — In-Depth Nutrition Comparison

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How are Walnut oil and Summer squash different?

  • Walnut oil is higher in Vitamin K, however, Summer squash is richer in Vitamin C, Vitamin B6, Vitamin B2, Potassium, Folate, Copper, and Phosphorus.
  • Daily need coverage for Saturated Fat from Walnut oil is 45% higher.
  • Walnut oil contains 5 times more Vitamin K than Summer squash. While Walnut oil contains 15µg of Vitamin K, Summer squash contains only 3µg.
  • Summer squash has less Saturated Fat.

Oil, walnut and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Walnut oil vs Summer squash 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.
Walnut oil
Walnut oil
1
:
9
Summer squash
Summer squash
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Walnut oil
Walnut oil
2
:
8
Summer squash
Summer squash
Contains more Vitamin E +233.3%
Contains more Vitamin K +400%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin E +233.3%
Contains more Vitamin K +400%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut oil
Walnut oil
1
:
4
Summer squash
Summer squash
Contains more Fats +55455.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Fats +55455.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut oil
Walnut oil
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +142400%
Contains more Polyunsaturated fat +71023.6%
Contains less Saturated Fat -99.5%
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +142400%
Contains more Polyunsaturated fat +71023.6%
Contains less Saturated Fat -99.5%

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 Summer squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat 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 Summer squash Opinion
Net carbs 0g 2.25g Summer squash
Protein 0g 1.21g Summer squash
Fats 100g 0.18g Walnut oil
Carbs 0g 3.35g Summer squash
Calories 884kcal 16kcal Walnut oil
Fructose 0.95g Summer squash
Sugar 0g 2.2g Walnut oil
Fiber 0g 1.1g Summer squash
Calcium 0mg 15mg Summer squash
Iron 0mg 0.35mg Summer squash
Magnesium 0mg 17mg Summer squash
Phosphorus 0mg 38mg Summer squash
Potassium 0mg 262mg Summer squash
Sodium 0mg 2mg Walnut oil
Zinc 0mg 0.29mg Summer squash
Copper 0mg 0.051mg Summer squash
Manganese 0.175mg Summer squash
Selenium 0µg 0.2µg Summer squash
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.4mg 0.12mg Walnut oil
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0mg 0.048mg Summer squash
Vitamin B2 0mg 0.142mg Summer squash
Vitamin B3 0mg 0.487mg Summer squash
Vitamin B5 0mg 0.155mg Summer squash
Vitamin B6 0mg 0.218mg Summer squash
Folate 0µg 29µg Summer squash
Vitamin K 15µg 3µg Walnut oil
Tryptophan 0mg 0.011mg Summer squash
Threonine 0mg 0.028mg Summer squash
Isoleucine 0mg 0.042mg Summer squash
Leucine 0mg 0.069mg Summer squash
Lysine 0mg 0.065mg Summer squash
Methionine 0mg 0.017mg Summer squash
Phenylalanine 0mg 0.041mg Summer squash
Valine 0mg 0.053mg Summer squash
Histidine 0mg 0.025mg Summer squash
Saturated Fat 9.1g 0.044g Summer squash
Monounsaturated Fat 22.8g 0.016g Walnut oil
Polyunsaturated fat 63.3g 0.089g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Summer squash
Minerals Daily Need Coverage Score
0%
Walnut oil
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 13)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 9.056g)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.