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  6. Walnut oil vs. Watermelon

Walnut oil vs. Watermelon — In-Depth Nutrition Comparison

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The main differences between walnut oil and watermelon

  • Walnut oil is richer in fats, vitamin K, monounsaturated fat, and polyunsaturated fat, yet watermelon is richer in vitamin C.
  • Daily need coverage for fats for walnut oil is 154% higher.
  • Walnut oil contains 1266 times more polyunsaturated fat than watermelon. Walnut oil contains 63.3g of polyunsaturated fat, while watermelon contains 0.05g.
  • Watermelon contains less saturated fat.
  • Walnut oil has a lower glycemic index than watermelon.

Food types used in this article are Oil, walnut and Watermelon, raw.

Infographic

Walnut oil vs Watermelon infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 8% 0% 0% 0% 0% 0% 0% 38% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 9.3% 1% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin KVitamin K +14900%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut oil Watermelon DV% diff.
Polyunsaturated fat 63.3g 0.05g 422%
Fats 100g 0.15g 154%
Monounsaturated fat 22.8g 0.037g 57%
Calories 884kcal 30kcal 43%
Saturated fat 9.1g 0.016g 41%
Vitamin K 15µg 0.1µg 12%
Vitamin C 0mg 8.1mg 9%
Copper 0mg 0.042mg 5%
Vitamin B5 0mg 0.221mg 4%
Fructose 3.36g 4%
Carbs 0g 7.55g 3%
Potassium 0mg 112mg 3%
Iron 0mg 0.24mg 3%
Vitamin A 0µg 28µg 3%
Vitamin B1 0mg 0.033mg 3%
Vitamin B6 0mg 0.045mg 3%
Magnesium 0mg 10mg 2%
Fiber 0g 0.4g 2%
Phosphorus 0mg 11mg 2%
Vitamin E 0.4mg 0.05mg 2%
Manganese 0.038mg 2%
Vitamin B2 0mg 0.021mg 2%
Protein 0g 0.61g 1%
Calcium 0mg 7mg 1%
Zinc 0mg 0.1mg 1%
Selenium 0µg 0.4µg 1%
Vitamin B3 0mg 0.178mg 1%
Folate 0µg 3µg 1%
Choline 0.4mg 4.1mg 1%
Protein per 100 calories 0g 2g N/A
Calories per 10 g protein 492kcal N/A
Weight per 100 calories 11g 333g N/A
Unsaturated / Saturated Fat ratio 9.5 5.4 N/A
Net carbs 0g 7.15g N/A
Sugar 0g 6.2g N/A
Sodium 0mg 1mg 0%
Tryptophan 0mg 0.007mg 0%
Threonine 0mg 0.027mg 0%
Isoleucine 0mg 0.019mg 0%
Leucine 0mg 0.018mg 0%
Lysine 0mg 0.062mg 0%
Methionine 0mg 0.006mg 0%
Phenylalanine 0mg 0.015mg 0%
Valine 0mg 0.016mg 0%
Histidine 0mg 0.006mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more FatsFats +66566.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +61521.6%
Contains more Poly. FatPolyunsaturated fat +126500%
Contains less Sat. FatSaturated fat -99.8%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/nutrients
  2. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.