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Walnut vs. Almond oil — In-Depth Nutrition Comparison

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The main differences between walnut and almond oil

  • Walnut is richer in copper, phosphorus, vitamin B6, magnesium, iron, protein, vitamin B1, and zinc, yet almond oil is richer in vitamin E and fats.
  • Daily need coverage for vitamin E for almond oil is 257% higher.

Food types used in this article are Nuts, walnuts, english and Oil, almond.

Infographic

Walnut vs Almond oil 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.
Walnut
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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%
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 +∞%
Contains less SodiumSodium -100%

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
Walnut
8
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
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% 784% 0% 0% 0% 0% 0% 0% 18% 0%
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 +∞%
Contains more Vitamin EVitamin E +5500%
Contains more Vitamin KVitamin K +159.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Almond oil DV% diff.
Vitamin E 0.7mg 39.2mg 257%
Polyunsaturated fat 47.174g 17.4g 198%
Copper 1.586mg 0mg 176%
Monounsaturated fat 8.933g 69.9g 152%
Manganese 3.414mg 148%
Fats 65.21g 100g 54%
Phosphorus 346mg 0mg 49%
Vitamin B6 0.537mg 0mg 41%
Magnesium 158mg 0mg 38%
Iron 2.91mg 0mg 36%
Protein 15.23g 0g 30%
Zinc 3.09mg 0mg 28%
Vitamin B1 0.341mg 0mg 28%
Fiber 6.7g 0g 27%
Folate 98µg 0µg 25%
Potassium 441mg 0mg 13%
Calories 654kcal 884kcal 12%
Vitamin B2 0.15mg 0mg 12%
Vitamin B5 0.57mg 0mg 11%
Calcium 98mg 0mg 10%
Selenium 4.9µg 0µg 9%
Saturated fat 6.126g 8.2g 9%
Vitamin B3 1.125mg 0mg 7%
Choline 39.2mg 0.4mg 7%
Carbs 13.71g 0g 5%
Vitamin K 2.7µg 7µg 4%
Vitamin C 1.3mg 0mg 1%
Protein per 100 calories 2.3g 0g N/A
Calories per 10 g protein 429kcal N/A
Weight per 100 calories 15g 11g N/A
Unsaturated / Saturated Fat ratio 9.2 11 N/A
Net carbs 7.01g 0g N/A
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Sodium 2mg 0mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0mg 0%
Threonine 0.596mg 0mg 0%
Isoleucine 0.625mg 0mg 0%
Leucine 1.17mg 0mg 0%
Lysine 0.424mg 0mg 0%
Methionine 0.236mg 0mg 0%
Phenylalanine 0.711mg 0mg 0%
Valine 0.753mg 0mg 0%
Histidine 0.391mg 0mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more FatsFats +53.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
9% 73% 18%
Saturated fat: Sat. Fat 8.2 g
Monounsaturated fat: Mono. Fat 69.9 g
Polyunsaturated fat: Poly. Fat 17.4 g
Contains less Sat. FatSaturated fat -25.3%
Contains more Poly. FatPolyunsaturated fat +171.1%
Contains more Mono. FatMonounsaturated fat +682.5%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Almond oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171031/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.