Walnut oil vs. Grape seed oil — In-Depth Nutrition Comparison

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A recap on the differences between walnut oil and grape seed oil

Walnut oil is higher in monounsaturated fat, yet grape seed oil is higher in vitamin E and polyunsaturated fat.
Grape seed oil covers your daily vitamin E needs 189% more than walnut oil.

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

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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

Grape seed oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~mg

~equal in Zinc ~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.

Walnut oil

Grape seed oil

Contains more Vitamin KVitamin K

+∞%

Contains more Vitamin EVitamin E

+7100%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~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.
Vitamin E	0.4mg	28.8mg	189%
Polyunsaturated fat	63.3g	69.9g	44%
Monounsaturated fat	22.8g	16.1g	17%
Vitamin K	15µg		13%
Saturated fat	9.1g	9.6g	2%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	9.5	9	N/A
Choline	0.4mg		0%