Walnut vs. Oats — In-Depth Nutrition Comparison
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Summary of differences between walnut and oats
- Walnut has more copper, vitamin B6, and folate; however, oats are higher in manganese, vitamin B1, phosphorus, iron, fiber, and vitamin B5.
- Walnut covers your daily need for copper, 107% more than oats.
- Walnut has 5 times more saturated fat than oats. While walnut has 6.126g of saturated fat, oats have only 1.217g.
- The glycemic index of oats is higher.
These are the specific foods used in this comparison Nuts, walnuts, english and Oats.
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.
| Contains more CalciumCalcium | +81.5% |
| Contains more CopperCopper | +153.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +12% |
| Contains more IronIron | +62.2% |
| Contains more ZincZinc | +28.5% |
| Contains more PhosphorusPhosphorus | +51.2% |
| Contains more ManganeseManganese | +44% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +17.1% |
| Contains more Vitamin B6Vitamin B6 | +351.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +123.8% |
| Contains more Vitamin B5Vitamin B5 | +136.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 2.535g | 298% |
| Copper | 1.586mg | 0.626mg | 107% |
| Fats | 65.21g | 6.9g | 90% |
| Manganese | 3.414mg | 4.916mg | 65% |
| Vitamin B1 | 0.341mg | 0.763mg | 35% |
| Vitamin B6 | 0.537mg | 0.119mg | 32% |
| Phosphorus | 346mg | 523mg | 25% |
| Iron | 2.91mg | 4.72mg | 23% |
| Saturated fat | 6.126g | 1.217g | 22% |
| Carbs | 13.71g | 66.27g | 18% |
| Monounsaturated fat | 8.933g | 2.178g | 17% |
| Vitamin B5 | 0.57mg | 1.349mg | 16% |
| Fiber | 6.7g | 10.6g | 16% |
| Calories | 654kcal | 389kcal | 13% |
| Folate | 98µg | 56µg | 11% |
| Selenium | 4.9µg | 9% | |
| Zinc | 3.09mg | 3.97mg | 8% |
| Choline | 39.2mg | 7% | |
| Magnesium | 158mg | 177mg | 5% |
| Vitamin E | 0.7mg | 5% | |
| Calcium | 98mg | 54mg | 4% |
| Protein | 15.23g | 16.89g | 3% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin C | 1.3mg | 0mg | 1% |
| Vitamin B2 | 0.15mg | 0.139mg | 1% |
| Vitamin B3 | 1.125mg | 0.961mg | 1% |
| Net carbs | 7.01g | 55.67g | N/A |
| Potassium | 441mg | 429mg | 0% |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.234mg | 0% |
| Threonine | 0.596mg | 0.575mg | 0% |
| Isoleucine | 0.625mg | 0.694mg | 0% |
| Leucine | 1.17mg | 1.284mg | 0% |
| Lysine | 0.424mg | 0.701mg | 0% |
| Methionine | 0.236mg | 0.312mg | 0% |
| Phenylalanine | 0.711mg | 0.895mg | 0% |
| Valine | 0.753mg | 0.937mg | 0% |
| Histidine | 0.391mg | 0.405mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +845.1% |
| Contains more ProteinProtein | +10.9% |
| Contains more CarbsCarbs | +383.4% |
| Contains more WaterWater | +102% |
~equal in
Other
~1.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +310.1% |
| Contains more Poly. FatPolyunsaturated fat | +1760.9% |
| Contains less Sat. FatSaturated fat | -80.1% |
