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  6. Walnut vs. Vegetable oil

Walnut vs. Vegetable oil — In-Depth Nutrition Comparison

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Significant differences between walnut and vegetable oil

  • Walnut has more copper, manganese, phosphorus, vitamin B6, magnesium, iron, vitamin B1, and zinc; however, vegetable oil is richer in vitamin E.
  • Walnut covers your daily copper needs 176% more than vegetable oil.
  • Walnut contains less saturated fat.

Specific food types used in this comparison are Nuts, walnuts, english and Oil, corn, peanut, and olive.

Infographic

Walnut vs Vegetable 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
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% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2138.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +15350%
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
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 +19500%
Contains more Vitamin EVitamin E +2011.4%
Contains more Vitamin KVitamin K +677.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Vegetable oil DV% diff.
Copper 1.586mg 0mg 176%
Manganese 3.414mg 0mg 148%
Monounsaturated fat 8.933g 48.033g 98%
Vitamin E 0.7mg 14.78mg 94%
Polyunsaturated fat 47.174g 33.033g 94%
Fats 65.21g 100g 54%
Phosphorus 346mg 0mg 49%
Vitamin B6 0.537mg 0mg 41%
Magnesium 158mg 0mg 38%
Saturated fat 6.126g 14.367g 37%
Iron 2.91mg 0.13mg 35%
Protein 15.23g 0g 30%
Zinc 3.09mg 0.02mg 28%
Vitamin B1 0.341mg 0mg 28%
Fiber 6.7g 0g 27%
Folate 98µg 0µg 25%
Vitamin K 2.7µg 21µg 15%
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 0.2mg 7%
Carbs 13.71g 0g 5%
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 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -57.4%
Contains more Poly. FatPolyunsaturated fat +42.8%
Contains more Mono. FatMonounsaturated fat +437.7%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.