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Walnut vs. Sunflower oil — In-Depth Nutrition Comparison

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Significant differences between walnut and sunflower oil

  • Walnut has more copper, manganese, phosphorus, vitamin B6, magnesium, iron, vitamin B1, and zinc; however, sunflower oil is richer in vitamin E.
  • Sunflower oil covers your daily vitamin E needs 269% more than walnut.
  • Walnut contains less saturated fat.

Specific food types used in this comparison are Nuts, walnuts, english and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Walnut vs Sunflower oil 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
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 +∞%
Contains more Vitamin EVitamin E +5768.6%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +53.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -52.9%
Contains more Poly. FatPolyunsaturated fat +29.6%
Contains more Mono. FatMonounsaturated fat +417.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Sunflower oil
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Walnut Sunflower oil DV% diff.
Vitamin E 0.7mg 41.08mg 269%
Copper 1.586mg 0mg 176%
Manganese 3.414mg 0mg 148%
Monounsaturated fat 8.933g 46.2g 93%
Polyunsaturated fat 47.174g 36.4g 72%
Fats 65.21g 100g 54%
Phosphorus 346mg 0mg 49%
Vitamin B6 0.537mg 0mg 41%
Magnesium 158mg 0mg 38%
Iron 2.91mg 0mg 36%
Saturated fat 6.126g 13g 31%
Protein 15.23g 0g 30%
Zinc 3.09mg 0mg 28%
Vitamin B1 0.341mg 0mg 28%
Fiber 6.7g 0g 27%
Folate 98µg 0µg 25%
Potassium 441mg 0mg 13%
Vitamin B2 0.15mg 0mg 12%
Calories 654kcal 884kcal 12%
Vitamin B5 0.57mg 0mg 11%
Calcium 98mg 0mg 10%
Selenium 4.9µg 0µg 9%
Vitamin B3 1.125mg 0mg 7%
Choline 39.2mg 7%
Carbs 13.71g 0g 5%
Vitamin K 2.7µg 5.4µg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 0g N/A
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Sodium 2mg 0mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0mg 0%
Threonine 0.596mg 0mg 0%
Isoleucine 0.625mg 0mg 0%
Leucine 1.17mg 0mg 0%
Lysine 0.424mg 0mg 0%
Methionine 0.236mg 0mg 0%
Phenylalanine 0.711mg 0mg 0%
Valine 0.753mg 0mg 0%
Histidine 0.391mg 0mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Sunflower oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
32%
Walnut
64%
Sunflower oil
Minerals Daily Need Coverage Score
152%
Walnut
0%
Sunflower oil

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 6.874g)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 2.61g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 2mg)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $3.5)
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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.