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

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Summary of differences between walnut oil and palm oil

Walnut oil has more vitamin K and polyunsaturated fat; however, palm oil is higher in vitamin E and monounsaturated fat.
Palm oil covers your daily need for saturated fat 201% more than walnut oil.
Walnut oil has 7 times more polyunsaturated fat than palm oil. While walnut oil has 63.3g of polyunsaturated fat, palm oil has only 9.3g.
Walnut oil has less saturated fat.

These are the specific foods used in this comparison Oil, walnut and Oil, palm.

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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

Palm oil

Contains more IronIron

+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~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

Palm oil

Contains more Vitamin KVitamin K

+87.5%

Contains more Vitamin EVitamin E

+3885%

~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.
Polyunsaturated fat	63.3g	9.3g	360%
Saturated fat	9.1g	49.3g	183%
Vitamin E	0.4mg	15.94mg	104%
Monounsaturated fat	22.8g	37g	36%
Vitamin K	15µg	8µg	6%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	9.5	0.94	N/A
Iron	0mg	0.01mg	0%
Choline	0.4mg	0.3mg	0%