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Walnut oil vs. Vegetable oil — In-Depth Nutrition Comparison

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Summary of differences between Walnut oil and Vegetable oil

  • Walnut oil has more Polyunsaturated fat, however, Vegetable oil is higher in Vitamin E , and Monounsaturated Fat.
  • Vegetable oil covers your daily need of Vitamin E 96% more than Walnut oil.
  • Walnut oil has 2 times more Polyunsaturated fat than Vegetable oil. While Walnut oil has 63.3g of Polyunsaturated fat, Vegetable oil has only 33.033g.
  • Walnut oil has less Saturated Fat.

These are the specific foods used in this comparison Oil, walnut and Oil, corn, peanut, and olive.

Infographic

Walnut oil vs Vegetable oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
~equal in Magnesium ~0mg
~equal in Calcium ~0mg
~equal in Potassium ~0mg
~equal in Copper ~0mg
~equal in Phosphorus ~0mg
~equal in Sodium ~0mg
~equal in Manganese ~0mg
~equal in Selenium ~0µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more CholineCholine +100%
Contains more Vitamin E Vitamin E +3595%
Contains more Vitamin KVitamin K +40%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
~equal in Protein ~0g
~equal in Fats ~100g
~equal in Carbs ~0g
~equal in Water ~0g
~equal in Other ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 24% 66%
Saturated Fat: Sat. Fat 9.1 g
Monounsaturated Fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
15% 50% 35%
Saturated Fat: Sat. Fat 14.367 g
Monounsaturated Fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated Fat -36.7%
Contains more Poly. FatPolyunsaturated fat +91.6%
Contains more Mono. FatMonounsaturated Fat +110.7%

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 Vegetable oil
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Sodium Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut oil Vegetable oil Opinion
Calories 884kcal 884kcal
Fats 100g 100g
Iron 0mg 0.13mg Vegetable oil
Zinc 0mg 0.02mg Vegetable oil
Vitamin E 0.4mg 14.78mg Vegetable oil
Vitamin K 15µg 21µg Vegetable oil
Choline 0.4mg 0.2mg Walnut oil
Saturated Fat 9.1g 14.367g Walnut oil
Monounsaturated Fat 22.8g 48.033g Vegetable oil
Polyunsaturated fat 63.3g 33.033g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Vegetable oil
Low Calories diet Equal
Low Fats diet Equal
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%
Walnut oil
27%
Vegetable oil
Minerals Daily Need Coverage Score
0%
Walnut oil
1%
Vegetable oil

Comparison summary

Which food is lower in Saturated Fat?
Walnut oil
Walnut oil is lower in Saturated Fat (difference - 5.267g)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $1.3)
Which food is richer in minerals?
Vegetable oil
Vegetable oil is relatively richer in minerals
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 contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.