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  6. Soybean meal vs. Walnut

Soybean meal vs. Walnut — In-Depth Nutrition Comparison

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The main differences between soybean meal and walnut

  • Soybean meal is richer than walnut in iron, potassium, folate, phosphorus, copper, magnesium, vitamin B1, vitamin B5, and zinc.
  • Daily need coverage for iron for soybean meal is 135% higher.
  • Soybean meal contains 6 times more potassium than walnut. Soybean meal contains 2490mg of potassium, while walnut contains 441mg.
  • Soybean meal contains less saturated fat.
  • Walnut has a lower glycemic index than soybean meal.

Food types used in this article are Soy meal, defatted, raw and Nuts, walnuts, english.

Infographic

Soybean meal vs Walnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Walnut
Walnut
2
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%
Contains more MagnesiumMagnesium +93.7%
Contains more CalciumCalcium +149%
Contains more PotassiumPotassium +464.6%
Contains more IronIron +370.8%
Contains more CopperCopper +26.1%
Contains more ZincZinc +63.8%
Contains more PhosphorusPhosphorus +102.6%
Contains more ManganeseManganese +11.3%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +48.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Walnut
Walnut
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +102.6%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B5Vitamin B5 +246.7%
Contains more FolateFolate +209.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.537mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean meal Walnut DV% diff.
Polyunsaturated fat 1.045g 47.174g 308%
Iron 13.7mg 2.91mg 135%
Fats 2.39g 65.21g 97%
Protein 49.2g 15.23g 68%
Potassium 2490mg 441mg 60%
Folate 303µg 98µg 51%
Phosphorus 701mg 346mg 51%
Copper 2mg 1.586mg 46%
Magnesium 306mg 158mg 35%
Vitamin B1 0.691mg 0.341mg 29%
Vitamin B5 1.976mg 0.57mg 28%
Saturated fat 0.268g 6.126g 27%
Fiber 6.7g 27%
Monounsaturated fat 0.409g 8.933g 21%
Zinc 5.06mg 3.09mg 18%
Manganese 3.8mg 3.414mg 17%
Calories 337kcal 654kcal 16%
Calcium 244mg 98mg 15%
Vitamin B3 2.587mg 1.125mg 9%
Vitamin B2 0.251mg 0.15mg 8%
Carbs 35.89g 13.71g 7%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Selenium 3.3µg 4.9µg 3%
Vitamin B6 0.569mg 0.537mg 2%
Vitamin K 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 35.89g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 3mg 2mg 0%
Vitamin A 2µg 1µg 0%
Tryptophan 0.653mg 0.17mg 0%
Threonine 1.952mg 0.596mg 0%
Isoleucine 2.18mg 0.625mg 0%
Leucine 3.66mg 1.17mg 0%
Lysine 2.991mg 0.424mg 0%
Methionine 0.606mg 0.236mg 0%
Phenylalanine 2.346mg 0.711mg 0%
Valine 2.243mg 0.753mg 0%
Histidine 1.212mg 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Walnut
Walnut
1
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
Contains more ProteinProtein +223%
Contains more CarbsCarbs +161.8%
Contains more WaterWater +70.5%
Contains more OtherOther +213.5%
Contains more FatsFats +2628.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
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
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +2084.1%
Contains more Poly. FatPolyunsaturated fat +4414.3%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.