Walnut vs. Oatmeal — In-Depth Nutrition Comparison
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How are walnut and oatmeal different?
- Walnut is richer in copper, manganese, phosphorus, magnesium, zinc, fiber, vitamin B6, and folate, while oatmeal is higher in iron.
- Walnut covers your daily need for copper, 169% more than oatmeal.
- Walnut contains 27 times more saturated fat than oatmeal. Walnut contains 6.126g of saturated fat, while oatmeal contains 0.226g.
- Oatmeal has a higher glycemic index (79) than walnut (0).
Nuts, walnuts, english and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types were used in this article.
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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 more MagnesiumMagnesium | +507.7% |
| Contains more CalciumCalcium | +22.5% |
| Contains more PotassiumPotassium | +623% |
| Contains more CopperCopper | +2303% |
| Contains more ZincZinc | +398.4% |
| Contains more PhosphorusPhosphorus | +349.4% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +511.8% |
| Contains more IronIron | +104.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +900% |
| Contains more Vitamin B1Vitamin B1 | +31.2% |
| Contains more Vitamin B5Vitamin B5 | +79.8% |
| Contains more Vitamin B6Vitamin B6 | +85.2% |
| Contains more Vitamin KVitamin K | +575% |
| Contains more FolateFolate | +122.7% |
| Contains more CholineCholine | +734% |
| Contains more Vitamin AVitamin A | +12900% |
| Contains more Vitamin B2Vitamin B2 | +43.3% |
| Contains more Vitamin B3Vitamin B3 | +168.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.426g | 312% |
| Copper | 1.586mg | 0.066mg | 169% |
| Manganese | 3.414mg | 0.558mg | 124% |
| Fats | 65.21g | 1.36g | 98% |
| Iron | 2.91mg | 5.96mg | 38% |
| Phosphorus | 346mg | 77mg | 38% |
| Magnesium | 158mg | 26mg | 31% |
| Calories | 654kcal | 68kcal | 29% |
| Saturated fat | 6.126g | 0.226g | 27% |
| Protein | 15.23g | 2.37g | 26% |
| Zinc | 3.09mg | 0.62mg | 22% |
| Monounsaturated fat | 8.933g | 0.391g | 21% |
| Fiber | 6.7g | 1.7g | 20% |
| Vitamin B6 | 0.537mg | 0.29mg | 19% |
| Folate | 98µg | 44µg | 14% |
| Vitamin A | 1µg | 130µg | 14% |
| Vitamin B3 | 1.125mg | 3.025mg | 12% |
| Potassium | 441mg | 61mg | 11% |
| Vitamin B1 | 0.341mg | 0.26mg | 7% |
| Choline | 39.2mg | 4.7mg | 6% |
| Vitamin B2 | 0.15mg | 0.215mg | 5% |
| Vitamin B5 | 0.57mg | 0.317mg | 5% |
| Vitamin E | 0.7mg | 0.07mg | 4% |
| Starch | 0.06g | 10.37g | 4% |
| Sodium | 2mg | 49mg | 2% |
| Vitamin K | 2.7µg | 0.4µg | 2% |
| Calcium | 98mg | 80mg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Carbs | 13.71g | 11.67g | 1% |
| Net carbs | 7.01g | 9.97g | N/A |
| Sugar | 2.61g | 0.46g | N/A |
| Selenium | 4.9µg | 5µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.17mg | 0.04mg | 0% |
| Threonine | 0.596mg | 0.083mg | 0% |
| Isoleucine | 0.625mg | 0.105mg | 0% |
| Leucine | 1.17mg | 0.2mg | 0% |
| Lysine | 0.424mg | 0.135mg | 0% |
| Methionine | 0.236mg | 0.04mg | 0% |
| Phenylalanine | 0.711mg | 0.13mg | 0% |
| Valine | 0.753mg | 0.151mg | 0% |
| Histidine | 0.391mg | 0.057mg | 0% |
| Fructose | 0.09g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +542.6% |
| Contains more FatsFats | +4694.9% |
| Contains more CarbsCarbs | +17.5% |
| Contains more OtherOther | +212.3% |
| Contains more WaterWater | +1964.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2184.7% |
| Contains more Poly. FatPolyunsaturated fat | +10973.7% |
| Contains less Sat. FatSaturated fat | -96.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +737.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +17183.3% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
