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  6. Walnut vs. Soybean raw

Walnut vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between Walnut and Soybean raw

  • Walnut has more Manganese, however, Soybean raw is higher in Iron, Folate, Vitamin B2, Phosphorus, Vitamin B1, Potassium, Vitamin K, Magnesium, and Selenium.
  • Soybean raw covers your daily need of Iron 160% more than Walnut.

These are the specific foods used in this comparison Nuts, walnuts, english and Soybeans, mature seeds, raw.

Infographic

Walnut vs Soybean raw infographic
Infographic link

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.
Walnut
Walnut
1
:
8
Soybean raw
Soybean raw
Contains more Manganese +35.6%
Contains more Calcium +182.7%
Contains more Iron +439.5%
Contains more Magnesium +77.2%
Contains more Phosphorus +103.5%
Contains more Potassium +307.5%
Contains more Zinc +58.3%
Contains more Selenium +263.3%
Equal in Sodium - 2
Equal in Copper - 1.658
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Manganese +35.6%
Contains more Calcium +182.7%
Contains more Iron +439.5%
Contains more Magnesium +77.2%
Contains more Phosphorus +103.5%
Contains more Potassium +307.5%
Contains more Zinc +58.3%
Contains more Selenium +263.3%
Equal in Sodium - 2
Equal in Copper - 1.658

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.
Walnut
Walnut
1
:
9
Soybean raw
Soybean raw
Contains more Vitamin B6 +42.4%
Contains more Vitamin E +21.4%
Contains more Vitamin C +361.5%
Contains more Vitamin B1 +156.3%
Contains more Vitamin B2 +480%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B5 +39.1%
Contains more Folate +282.7%
Contains more Vitamin K +1640.7%
Equal in Vitamin A - 22
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin B6 +42.4%
Contains more Vitamin E +21.4%
Contains more Vitamin C +361.5%
Contains more Vitamin B1 +156.3%
Contains more Vitamin B2 +480%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B5 +39.1%
Contains more Folate +282.7%
Contains more Vitamin K +1640.7%
Equal in Vitamin A - 22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
1
:
4
Soybean raw
Soybean raw
Contains more Fats +227%
Contains more Protein +139.6%
Contains more Carbs +120%
Contains more Water +109.8%
Contains more Other +173.6%
Walnut
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
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +227%
Contains more Protein +139.6%
Contains more Carbs +120%
Contains more Water +109.8%
Contains more Other +173.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +102.8%
Contains more Polyunsaturated fat +319.1%
Contains less Saturated Fat -52.9%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +102.8%
Contains more Polyunsaturated fat +319.1%
Contains less Saturated Fat -52.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Soybean raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Walnut Soybean raw Opinion
Net carbs 7.01g 20.86g Soybean raw
Protein 15.23g 36.49g Soybean raw
Fats 65.21g 19.94g Walnut
Carbs 13.71g 30.16g Soybean raw
Calories 654kcal 446kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 7.33g Walnut
Fiber 6.7g 9.3g Soybean raw
Calcium 98mg 277mg Soybean raw
Iron 2.91mg 15.7mg Soybean raw
Magnesium 158mg 280mg Soybean raw
Phosphorus 346mg 704mg Soybean raw
Potassium 441mg 1797mg Soybean raw
Sodium 2mg 2mg
Zinc 3.09mg 4.89mg Soybean raw
Copper 1.586mg 1.658mg Soybean raw
Manganese 3.414mg 2.517mg Walnut
Selenium 4.9µg 17.8µg Soybean raw
Vitamin A 20IU 22IU Soybean raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.7mg 0.85mg Soybean raw
Vitamin C 1.3mg 6mg Soybean raw
Vitamin B1 0.341mg 0.874mg Soybean raw
Vitamin B2 0.15mg 0.87mg Soybean raw
Vitamin B3 1.125mg 1.623mg Soybean raw
Vitamin B5 0.57mg 0.793mg Soybean raw
Vitamin B6 0.537mg 0.377mg Walnut
Folate 98µg 375µg Soybean raw
Vitamin K 2.7µg 47µg Soybean raw
Tryptophan 0.17mg 0.591mg Soybean raw
Threonine 0.596mg 1.766mg Soybean raw
Isoleucine 0.625mg 1.971mg Soybean raw
Leucine 1.17mg 3.309mg Soybean raw
Lysine 0.424mg 2.706mg Soybean raw
Methionine 0.236mg 0.547mg Soybean raw
Phenylalanine 0.711mg 2.122mg Soybean raw
Valine 0.753mg 2.029mg Soybean raw
Histidine 0.391mg 1.097mg Soybean raw
Saturated Fat 6.126g 2.884g Soybean raw
Monounsaturated Fat 8.933g 4.404g Walnut
Polyunsaturated fat 47.174g 11.255g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
33%
Walnut
85%
Soybean raw
Minerals Daily Need Coverage Score
152%
Walnut
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 4.72g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 14)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 3.242g)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $1.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.