Soybean vs. Walnut — In-Depth Nutrition Comparison
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The main differences between Soybean and Walnut
- Soybean is richer in Iron, and Vitamin K, yet Walnut is richer in Copper, Manganese, Vitamin B6, Zinc, Magnesium, Vitamin B1, and Phosphorus.
- Daily need coverage for Copper from Walnut is 131% higher.
- Soybean contains 7 times more Vitamin K than Walnut. Soybean contains 19.2µg of Vitamin K, while Walnut contains 2.7µg.
- Soybean contains less Saturated Fat.
Food types used in this article are Soybeans, mature cooked, boiled, without salt and Nuts, walnuts, english.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+76.6%
Contains
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Potassium
+16.8%
Contains
less
Sodium
-50%
Contains
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Selenium
+49%
Contains
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Magnesium
+83.7%
Contains
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Phosphorus
+41.2%
Contains
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Zinc
+168.7%
Contains
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Copper
+289.7%
Contains
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Manganese
+314.3%
Equal in Calcium - 98
Contains
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Iron
+76.6%
Contains
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Potassium
+16.8%
Contains
less
Sodium
-50%
Contains
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Selenium
+49%
Contains
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Magnesium
+83.7%
Contains
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Phosphorus
+41.2%
Contains
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Zinc
+168.7%
Contains
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Copper
+289.7%
Contains
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Manganese
+314.3%
Equal in Calcium - 98
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin C
+30.8%
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Vitamin B2
+90%
Contains
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Vitamin K
+611.1%
Contains
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Vitamin A
+122.2%
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Vitamin E
+100%
Contains
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Vitamin B1
+120%
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Vitamin B3
+182%
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Vitamin B5
+218.4%
Contains
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Vitamin B6
+129.5%
Contains
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Folate
+81.5%
Contains
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Vitamin C
+30.8%
Contains
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Vitamin B2
+90%
Contains
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Vitamin K
+611.1%
Contains
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Vitamin A
+122.2%
Contains
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Vitamin E
+100%
Contains
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Vitamin B1
+120%
Contains
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Vitamin B3
+182%
Contains
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Vitamin B5
+218.4%
Contains
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Vitamin B6
+129.5%
Contains
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Folate
+81.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+19.6%
Contains
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Water
+1436.9%
Contains
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Fats
+627%
Contains
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Carbs
+64%
Equal in Other - 1.78
Contains
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Protein
+19.6%
Contains
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Water
+1436.9%
Contains
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Fats
+627%
Contains
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Carbs
+64%
Equal in Other - 1.78
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-78.8%
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Monounsaturated Fat
+350.9%
Contains
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Polyunsaturated fat
+831.6%
Contains
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Saturated Fat
-78.8%
Contains
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Monounsaturated Fat
+350.9%
Contains
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Polyunsaturated fat
+831.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.36g | 7.01g |
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| Protein | 18.21g | 15.23g |
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| Fats | 8.97g | 65.21g |
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| Carbs | 8.36g | 13.71g |
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| Calories | 172kcal | 654kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 3g | 2.61g |
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| Fiber | 6g | 6.7g |
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| Calcium | 102mg | 98mg |
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| Iron | 5.14mg | 2.91mg |
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| Magnesium | 86mg | 158mg |
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| Phosphorus | 245mg | 346mg |
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| Potassium | 515mg | 441mg |
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| Sodium | 1mg | 2mg |
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| Zinc | 1.15mg | 3.09mg |
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| Copper | 0.407mg | 1.586mg |
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| Manganese | 0.824mg | 3.414mg |
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| Selenium | 7.3µg | 4.9µg |
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| Vitamin A | 9IU | 20IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.35mg | 0.7mg |
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| Vitamin C | 1.7mg | 1.3mg |
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| Vitamin B1 | 0.155mg | 0.341mg |
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| Vitamin B2 | 0.285mg | 0.15mg |
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| Vitamin B3 | 0.399mg | 1.125mg |
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| Vitamin B5 | 0.179mg | 0.57mg |
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| Vitamin B6 | 0.234mg | 0.537mg |
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| Folate | 54µg | 98µg |
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| Vitamin K | 19.2µg | 2.7µg |
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| Tryptophan | 0.242mg | 0.17mg |
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| Threonine | 0.723mg | 0.596mg |
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| Isoleucine | 0.807mg | 0.625mg |
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| Leucine | 1.355mg | 1.17mg |
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| Lysine | 1.108mg | 0.424mg |
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| Methionine | 0.224mg | 0.236mg |
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| Phenylalanine | 0.869mg | 0.711mg |
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| Valine | 0.831mg | 0.753mg |
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| Histidine | 0.449mg | 0.391mg |
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| Saturated Fat | 1.297g | 6.126g |
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| Monounsaturated Fat | 1.981g | 8.933g |
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| Polyunsaturated fat | 5.064g | 47.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
33%
Minerals Daily Need Coverage Score
75%
152%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 0.39g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food contains less Sodium?
Soybean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Soybean is lower in Saturated Fat (difference - 4.829g)
Which food is cheaper?
Soybean is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.