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

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Significant differences between walnut oil and canola oil

Walnut oil has more polyunsaturated fat; however, canola oil is richer in vitamin E, vitamin K, and monounsaturated fat.
Canola oil covers your daily vitamin E needs 114% more than walnut oil.
Canola oil has 2 times less polyunsaturated fat than walnut oil. Walnut oil has 63.3g of polyunsaturated fat, while canola oil has 28.142g.
Canola oil contains less saturated fat.

Specific food types used in this comparison are Oil, walnut and Oil, canola.

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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.

Walnut oil

Canola oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~0mg

~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.

Walnut oil

Canola oil

Contains more Vitamin EVitamin E	+4265%
Contains more Vitamin KVitamin K	+375.3%

~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.
Omega-3 (ALA)		9.137g	571%
Polyunsaturated fat	63.3g	28.142g	234%
Vitamin E	0.4mg	17.46mg	114%
Omega-6 (Linoleic acid)		18.64g	110%
Monounsaturated fat	22.8g	63.276g	101%
Vitamin K	15µg	71.3µg	47%
Saturated fat	9.1g	7.365g	8%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	9.5	12	N/A
Trans fat		0.395g	N/A
Choline	0.4mg	0.2mg	0%