Coconut oil vs. Walnut oil — In-Depth Nutrition Comparison

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A recap on the differences between coconut oil and walnut oil

Walnut oil is higher than coconut oil in vitamin K, monounsaturated fat, and polyunsaturated fat.
Coconut oil covers your daily saturated fat needs 367% more than walnut oil.
The amount of saturated fat in walnut oil is lower.

Food varieties used in this article are Oil, coconut and Oil, walnut.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Coconut oil

Walnut oil

Contains more CalciumCalcium	+∞%
Contains more IronIron	+∞%
Contains more ZincZinc	+∞%

~equal in Magnesium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~equal in Selenium ~0µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Coconut oil

Walnut oil

Contains more Vitamin EVitamin E	+263.6%
Contains more Vitamin KVitamin K	+2400%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.702g	63.3g	411%
Saturated fat	82.475g	9.1g	334%
Monounsaturated fat	6.332g	22.8g	41%
Vitamin K	0.6µg	15µg	12%
Omega-6 (Linoleic acid)	1.676g		10%
Vitamin E	0.11mg	0.4mg	2%
Fats	99.06g	100g	1%
Iron	0.05mg	0mg	1%
Omega-3 (ALA)	0.019g		1%
Calories	892kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Unsaturated / Saturated Fat ratio	0.1	9.5	N/A
Calcium	1mg	0mg	0%
Zinc	0.02mg	0mg	0%
Trans fat	0.028g		N/A
Choline	0.3mg	0.4mg	0%