Walnut oil vs. Sunflower seed — In-Depth Nutrition Comparison
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The main differences between Walnut oil and Sunflower seed
- Sunflower seed is richer than Walnut oil in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Iron, Folate, and Vitamin B3.
- Daily need coverage for Vitamin E from Sunflower seed is 232% higher.
Food types used in this article are Oil, walnut and Seeds, sunflower seed kernels, dried.
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
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Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Selenium
+∞%
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less
Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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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.
:
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Vitamin K
+∞%
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Vitamin A
+∞%
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Vitamin E
+8692.5%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin K
+∞%
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Vitamin A
+∞%
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Vitamin E
+8692.5%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+94.3%
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
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Fats
+94.3%
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+23.1%
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Polyunsaturated fat
+173.6%
Contains
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Saturated Fat
-51%
Saturated Fat:
9.1 g
Monounsaturated Fat:
22.8 g
Polyunsaturated fat:
63.3 g
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
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Monounsaturated Fat
+23.1%
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Polyunsaturated fat
+173.6%
Contains
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Saturated Fat
-51%
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 11.4g |
|
| Protein | 0g | 20.78g |
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| Fats | 100g | 51.46g |
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| Carbs | 0g | 20g |
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| Calories | 884kcal | 584kcal |
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| Sugar | 0g | 2.62g |
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| Fiber | 0g | 8.6g |
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| Calcium | 0mg | 78mg |
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| Iron | 0mg | 5.25mg |
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| Magnesium | 0mg | 325mg |
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| Phosphorus | 0mg | 660mg |
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| Potassium | 0mg | 645mg |
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| Sodium | 0mg | 9mg |
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| Zinc | 0mg | 5mg |
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| Copper | 0mg | 1.8mg |
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| Manganese | 1.95mg |
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| Selenium | 0µg | 53µg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.4mg | 35.17mg |
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| Vitamin C | 0mg | 1.4mg |
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| Vitamin B1 | 0mg | 1.48mg |
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| Vitamin B2 | 0mg | 0.355mg |
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| Vitamin B3 | 0mg | 8.335mg |
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| Vitamin B5 | 0mg | 1.13mg |
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| Vitamin B6 | 0mg | 1.345mg |
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| Folate | 0µg | 227µg |
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| Vitamin K | 15µg | 0µg |
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| Tryptophan | 0mg | 0.348mg |
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| Threonine | 0mg | 0.928mg |
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| Isoleucine | 0mg | 1.139mg |
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| Leucine | 0mg | 1.659mg |
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| Lysine | 0mg | 0.937mg |
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| Methionine | 0mg | 0.494mg |
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| Phenylalanine | 0mg | 1.169mg |
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| Valine | 0mg | 1.315mg |
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| Histidine | 0mg | 0.632mg |
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| Saturated Fat | 9.1g | 4.455g |
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| Omega-3 - EPA | 0g | 0.014g |
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| Monounsaturated Fat | 22.8g | 18.528g |
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| Polyunsaturated fat | 63.3g | 23.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
156%
Minerals Daily Need Coverage Score
0%
207%
Comparison summary
Which food is lower in Sugar?
Walnut oil is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Walnut oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Walnut oil is lower in glycemic index (difference - 20)
Which food is cheaper?
Walnut oil is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 4.645g)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)