Both walnut oil and coconut oil can be applied topically or eaten – and they are delicious!
Walnut oil elevates dishes with its nutty essence, but it also offers a host of health benefits, thanks to its high omega-3 fatty acid content and antioxidants.
On the other side, we have coconut oil, an exotic and versatile oil derived from the tropical fruit of the coconut palm.
So which is better? Let’s compare walnut oil vs coconut oil to find out…
Comparing walnut oil vs coconut oil
Walnut oil | Coconut oil, Virgin/Unrefined | Coconut oil, Refined | |
Solid or Liquid? | Liquid | Semi solid | Semi solid |
Smoke Point (Fahrenheit) | 225-320 degrees | 350 degrees | 400 degrees |
Primary Fat | Polyunsaturated | Saturated | Saturated |
Taste | Nutty | Coconutty | Neutral |
Good for Cooking… | Raw, low heat | Raw, low heat, moderate heat | Raw, low heat, moderate heat |
Allergens | Walnuts, tree nut | Coconut, tree nut | Coconut, tree nut |
Gluten-free? | Yes | Yes | Yes |
Keto? | Yes | Yes | Yes |
Paleo? | Yes | Yes | No |
Vegan? | Yes | Yes | Yes |
Differences between walnut oil and coconut oil
Walnut oil is typically cold-pressed from whole walnuts, which helps retain its delicate flavor and nutritional value.
On the other hand, coconut oil can be extracted through two methods: cold-pressed from the meat of coconuts or refined through a process that involves heat and chemical solvents.
Walnut oil is primarily made up of polyunsaturated fats and has a rich, nutty flavor, whereas coconut oil is mostly saturated fat (making it solid at room temperature) and has a distinct tropical taste.
Virgin/unrefined vs refined coconut oil
When it comes to coconut oil, it’s essential to distinguish between virgin/unrefined and refined options.
Virgin coconut oil is extracted from fresh coconut meat without the use of any chemical additives or high heat, resulting in a pure, tropical essence.
Refined coconut oil, undergoes a process that removes the coconut flavor and aroma, making it a versatile option for both sweet and savory recipes. The higher smoke point of refined coconut oil also makes it suitable for frying and high-heat cooking.
Baking and cooking with walnut oil vs coconut oil
Walnut oil has a delicious nutty flavor with a low smoke point, so it’s best in raw dishes or as a finishing oil in salads or desserts for some extra flavor. It can also enhance the taste of baked goods like muffins, bread, and cakes, providing a subtle, earthy note.
Coconut oil pairs beautifully with desserts, adding a hint of coconutty goodness to cookies, brownies, and granola. Plus, its solid consistency at room temperature makes it a popular choice for vegan baking as a butter substitute.
Can walnut oil and coconut oil be substituted for each other?
Walnut oil and coconut oil can be substituted for each other in certain recipes, depending on the flavor profile you’re going for. Both oils have distinct tastes: walnut oil has a rich, nutty flavor, while coconut oil offers a subtle tropical note. So, if you’re looking for a nuttier taste, go for walnut oil. If you prefer a hint of coconut in your dish, reach for coconut oil.
Just keep in mind that the different smoke points of these oils may affect cooking temperatures. So, walnut oil is not the best choice for a high-heat cooking replacement for coconut oil.
Nutrition: Walnut oil vs coconut oil
Walnut oil is a rich source of omega-3 fatty acids, which are known for their anti-inflammatory properties and potential heart health benefits. It also contains antioxidants and vitamin E.
On the other hand, coconut oil is made up of about 90% saturated fats, which has raised some concerns in the past. However, recent research suggests that the saturated fats in coconut oil may differ from those found in animal-based products, and they can be metabolized differently in the body. Additionally, coconut oil contains medium-chain triglycerides (MCTs), which are more easily digested and utilized by the body as a source of energy.
Per tablespoon (15mL) | Walnut oil | Coconut oil, Virgin/Unrefined | Coconut oil, Refined |
Calories | 120 | 120 | 120 |
Polyunsaturated | 7.2 g | 0 g | 1 g |
Monounsaturated | 3.1 g | 1 g | 1 g |
Saturated | 1.2 g | 13 g | 12 g |
Trans | 0 g | 0 g | 0 g |
Total Fat | 13.6 g | 14 g | 14 g |
Cholesterol | 0 | 0 | 0 |
The primary fat source is bolded.
How to store walnut oil and coconut oil
Both oils should be stored in a cool, dark place away from direct sunlight and heat sources to prevent oxidation and rancidity. I recommend refrigerating walnut oil to extend its shelf life, while coconut oil can be stored at room temperature. You can keep coconut oil in the fridge during the warmer months – it will solidify, but this does not affect its quality. Simply warm it slightly before use to return it to a soft semi-solid or liquid state.
Walnut oil vs coconut oil: Which is better
While walnut oil has its place in raw and low-temperature cooking – adding a delicate nuttiness to dishes, overall, coconut oil takes the prize for its potential nutritional benefits and versatility. So, if you need an oil with a higher smoke point that you can cook and bake with for a wide range of recipes, coconut oil is a reliable option.
To compare more oils, check out our guide of 40+ different types of cooking oils!
FAQs
Yes, you can use walnut oil as a substitute for coconut oil in certain recipes, but keep in mind that it will bring a different flavor profile to the dish. You may also need to lower the cooking temperature since walnut oil has a lower smoke point than coconut oil.
Coconut oil is extracted from the meat of coconuts and has a subtle tropical flavor, while walnut oil is derived from walnuts and has a rich, nutty taste. Additionally, coconut oil is solid at room temperature, whereas walnut oil remains liquid.
Walnut oil is best for adding a rich, nutty flavor to dishes. It shines in salad dressings, marinades, drizzles for roasted vegetables, and can even enhance the taste of baked goods with its subtle, earthy notes.
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