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  6. Walnut oil vs. Wafer

Walnut oil vs. Wafer — In-Depth Nutrition Comparison

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A recap on differences between Walnut oil and Wafer

  • Wafer is higher than Walnut oil in Copper, Iron, Vitamin B2, Phosphorus, Vitamin B3, Vitamin B1, Fiber, and Magnesium.
  • Wafer covers your daily Copper needs 51% more than Walnut oil.
  • Walnut oil contains 2 times more Saturated Fat than Wafer. While Walnut oil contains 9.1g of Saturated Fat, Wafer contains only 4.241g.

Food varieties used in this article are Oil, walnut and Cookies, chocolate wafers.

Infographic

Walnut oil vs Wafer 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
Wafer
Wafer
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%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
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
1
:
9
Wafer
Wafer
Contains more Vitamin K +525%
Contains more Vitamin A +∞%
Contains more Vitamin E +80%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
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%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin K +525%
Contains more Vitamin A +∞%
Contains more Vitamin E +80%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut oil
Walnut oil
1
:
4
Wafer
Wafer
Contains more Fats +604.2%
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
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Fats +604.2%
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
Wafer
Wafer
Contains more Monounsaturated Fat +368.7%
Contains more Polyunsaturated fat +1424.2%
Contains less Saturated Fat -53.4%
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains more Monounsaturated Fat +368.7%
Contains more Polyunsaturated fat +1424.2%
Contains less Saturated Fat -53.4%

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

All nutrients comparison - raw data values

Nutrient Walnut oil Wafer Opinion
Net carbs 0g 69.3g Wafer
Protein 0g 6.6g Wafer
Fats 100g 14.2g Walnut oil
Carbs 0g 72.7g Wafer
Calories 884kcal 433kcal Walnut oil
Sugar 0g 37.43g Walnut oil
Fiber 0g 3.4g Wafer
Calcium 0mg 31mg Wafer
Iron 0mg 4.01mg Wafer
Magnesium 0mg 53mg Wafer
Phosphorus 0mg 132mg Wafer
Potassium 0mg 210mg Wafer
Sodium 0mg 580mg Walnut oil
Zinc 0mg 1.09mg Wafer
Copper 0mg 0.463mg Wafer
Manganese 0.696mg Wafer
Selenium 0µg 5.7µg Wafer
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.4mg 0.72mg Wafer
Vitamin B1 0mg 0.203mg Wafer
Vitamin B2 0mg 0.266mg Wafer
Vitamin B3 0mg 2.858mg Wafer
Vitamin B5 0mg 0.381mg Wafer
Vitamin B6 0mg 0.051mg Wafer
Folate 0µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 15µg 2.4µg Walnut oil
Tryptophan 0mg 0.096mg Wafer
Threonine 0mg 0.22mg Wafer
Isoleucine 0mg 0.261mg Wafer
Leucine 0mg 0.447mg Wafer
Lysine 0mg 0.281mg Wafer
Methionine 0mg 0.105mg Wafer
Phenylalanine 0mg 0.308mg Wafer
Valine 0mg 0.323mg Wafer
Histidine 0mg 0.128mg Wafer
Cholesterol 0mg 2mg Walnut oil
Saturated Fat 9.1g 4.241g Wafer
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 22.8g 4.865g Walnut oil
Polyunsaturated fat 63.3g 4.153g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Wafer
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
22%
Wafer
Minerals Daily Need Coverage Score
0%
Walnut oil
65%
Wafer

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 580mg)
Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 61)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 4.859g)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.