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  6. Walnut oil vs. Yam

Walnut oil vs. Yam — In-Depth Nutrition Comparison

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How are walnut oil and yam different?

  • Walnut oil is higher in vitamin K; however, yam is richer in potassium, vitamin B6, copper, vitamin C, fiber, vitamin B1, phosphorus, and iron.
  • Daily need coverage for saturated fat for walnut oil is 45% higher.
  • Walnut oil contains 7 times more vitamin K than yam. While walnut oil contains 15µg of vitamin K, yam contains only 2.3µg.
  • Yam has less saturated fat.
  • Walnut oil has a lower glycemic index (0) than yam (51).

Oil, walnut and Yam, raw are the varieties used in this article.

Infographic

Walnut oil vs Yam 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%
Yam
Yam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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%
Yam
Yam
9
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin KVitamin K +552.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4025%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut oil Yam DV% diff.
Polyunsaturated fat 63.3g 0.076g 421%
Fats 100g 0.17g 154%
Monounsaturated fat 22.8g 0.006g 57%
Saturated fat 9.1g 0.037g 41%
Calories 884kcal 118kcal 38%
Potassium 0mg 816mg 24%
Vitamin B6 0mg 0.293mg 23%
Copper 0mg 0.178mg 20%
Vitamin C 0mg 17.1mg 19%
Manganese 0.397mg 17%
Fiber 0g 4.1g 16%
Vitamin K 15µg 2.3µg 11%
Vitamin B1 0mg 0.112mg 9%
Carbs 0g 27.88g 9%
Phosphorus 0mg 55mg 8%
Iron 0mg 0.54mg 7%
Folate 0µg 23µg 6%
Vitamin B5 0mg 0.314mg 6%
Magnesium 0mg 21mg 5%
Choline 0.4mg 16.5mg 3%
Protein 0g 1.53g 3%
Vitamin B3 0mg 0.552mg 3%
Calcium 0mg 17mg 2%
Zinc 0mg 0.24mg 2%
Vitamin B2 0mg 0.032mg 2%
Selenium 0µg 0.7µg 1%
Vitamin A 0µg 7µg 1%
Net carbs 0g 23.78g N/A
Sugar 0g 0.5g N/A
Sodium 0mg 9mg 0%
Vitamin E 0.4mg 0.35mg 0%
Tryptophan 0mg 0.012mg 0%
Threonine 0mg 0.054mg 0%
Isoleucine 0mg 0.052mg 0%
Leucine 0mg 0.096mg 0%
Lysine 0mg 0.059mg 0%
Methionine 0mg 0.021mg 0%
Phenylalanine 0mg 0.071mg 0%
Valine 0mg 0.062mg 0%
Histidine 0mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +58723.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +379900%
Contains more Poly. FatPolyunsaturated fat +83189.5%
Contains less Sat. FatSaturated fat -99.6%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.