Walnut vs. Canola oil — In-Depth Nutrition Comparison
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What are the differences between Walnut and Canola oil?
- Walnut is higher in Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, Iron, Vitamin B1, and Zinc, yet Canola oil is higher in Vitamin E , and Vitamin K.
- Walnut's daily need coverage for Copper is 176% more.
We used Nuts, walnuts, english and Oil, canola types in this article.
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.
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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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Manganese
+∞%
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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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Manganese
+∞%
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Selenium
+∞%
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Sodium
-100%
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 A
+∞%
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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 E
+2394.3%
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Vitamin K
+2540.7%
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Vitamin A
+∞%
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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 E
+2394.3%
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Vitamin K
+2540.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+53.4%
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+53.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-16.8%
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Polyunsaturated fat
+67.6%
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Monounsaturated Fat
+608.3%
Saturated Fat:
6.126 g
Monounsaturated Fat:
8.933 g
Polyunsaturated fat:
47.174 g
Saturated Fat:
7.365 g
Monounsaturated Fat:
63.276 g
Polyunsaturated fat:
28.142 g
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Saturated Fat
-16.8%
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Polyunsaturated fat
+67.6%
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Monounsaturated Fat
+608.3%
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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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.01g | 0g |
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| Protein | 15.23g | 0g |
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| Fats | 65.21g | 100g |
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| Carbs | 13.71g | 0g |
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| Calories | 654kcal | 884kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 2.61g | 0g |
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| Fiber | 6.7g | 0g |
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| Calcium | 98mg | 0mg |
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| Iron | 2.91mg | 0mg |
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| Magnesium | 158mg | 0mg |
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| Phosphorus | 346mg | 0mg |
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| Potassium | 441mg | 0mg |
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| Sodium | 2mg | 0mg |
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| Zinc | 3.09mg | 0mg |
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| Copper | 1.586mg | 0mg |
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| Manganese | 3.414mg | 0mg |
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| Selenium | 4.9µg | 0µg |
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| Vitamin A | 20IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.7mg | 17.46mg |
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| Vitamin C | 1.3mg | 0mg |
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| Vitamin B1 | 0.341mg | 0mg |
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| Vitamin B2 | 0.15mg | 0mg |
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| Vitamin B3 | 1.125mg | 0mg |
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| Vitamin B5 | 0.57mg | 0mg |
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| Vitamin B6 | 0.537mg | 0mg |
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| Folate | 98µg | 0µg |
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| Vitamin K | 2.7µg | 71.3µg |
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| Tryptophan | 0.17mg |
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| Threonine | 0.596mg |
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| Isoleucine | 0.625mg |
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| Leucine | 1.17mg |
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| Lysine | 0.424mg |
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| Methionine | 0.236mg |
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| Phenylalanine | 0.711mg |
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| Valine | 0.753mg |
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| Histidine | 0.391mg |
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| Trans Fat | 0.395g |
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| Saturated Fat | 6.126g | 7.365g |
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| Monounsaturated Fat | 8.933g | 63.276g |
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| Polyunsaturated fat | 47.174g | 28.142g |
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| Omega-6 - Linoleic acid | 18.64g |
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| Omega-3 - ALA | 9.137g |
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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 | 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
33%
44%
Minerals Daily Need Coverage Score
152%
0%
Comparison summary
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Saturated Fat?
Walnut is lower in Saturated Fat (difference - 1.239g)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil is lower in Sugar (difference - 2.61g)
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 2mg)
Which food is cheaper?
Canola oil is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)