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Soybean raw vs. Walnut — In-Depth Nutrition Comparison

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Summary of differences between Soybean raw and Walnut

  • Soybean raw has more Iron, Folate, Vitamin B2, Phosphorus, Vitamin B1, Potassium, Vitamin K, Magnesium, and Selenium, however, Walnut is higher in Manganese.
  • Soybean raw covers your daily need of Iron 160% more than Walnut.
  • Soybean raw has 17 times more Vitamin K than Walnut. While Soybean raw has 47µg of Vitamin K, Walnut has only 2.7µg.

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

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Walnut
1
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 +77.2%
Contains more CalciumCalcium +182.7%
Contains more PotassiumPotassium +307.5%
Contains more IronIron +439.5%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +103.5%
Contains more SeleniumSelenium +263.3%
Contains more ManganeseManganese +35.6%
~equal in Copper ~1.586mg
~equal in Sodium ~2mg

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 20% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Walnut
1
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% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +361.5%
Contains more Vitamin EVitamin E +21.4%
Contains more Vitamin B1Vitamin B1 +156.3%
Contains more Vitamin B2Vitamin B2 +480%
Contains more Vitamin B3Vitamin B3 +44.3%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin KVitamin K +1640.7%
Contains more FolateFolate +282.7%
Contains more CholineCholine +195.7%
Contains more Vitamin B6Vitamin B6 +42.4%
~equal in Vitamin A ~20IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +139.6%
Contains more CarbsCarbs +120%
Contains more WaterWater +109.8%
Contains more OtherOther +173.6%
Contains more FatsFats +227%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 2.884 g
Monounsaturated Fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
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 -52.9%
Contains more Mono. FatMonounsaturated Fat +102.8%
Contains more Poly. FatPolyunsaturated fat +319.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Walnut
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 Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Walnut Opinion
Calories 446kcal 654kcal Walnut
Protein 36.49g 15.23g Soybean raw
Fats 19.94g 65.21g Walnut
Vitamin C 6mg 1.3mg Soybean raw
Net carbs 20.86g 7.01g Soybean raw
Carbs 30.16g 13.71g Soybean raw
Magnesium 280mg 158mg Soybean raw
Calcium 277mg 98mg Soybean raw
Potassium 1797mg 441mg Soybean raw
Iron 15.7mg 2.91mg Soybean raw
Sugar 7.33g 2.61g Walnut
Fiber 9.3g 6.7g Soybean raw
Copper 1.658mg 1.586mg Soybean raw
Zinc 4.89mg 3.09mg Soybean raw
Starch 0.06g Walnut
Phosphorus 704mg 346mg Soybean raw
Sodium 2mg 2mg
Vitamin A 22IU 20IU Soybean raw
Vitamin A 1µg 1µg
Vitamin E 0.85mg 0.7mg Soybean raw
Manganese 2.517mg 3.414mg Walnut
Selenium 17.8µg 4.9µg Soybean raw
Vitamin B1 0.874mg 0.341mg Soybean raw
Vitamin B2 0.87mg 0.15mg Soybean raw
Vitamin B3 1.623mg 1.125mg Soybean raw
Vitamin B5 0.793mg 0.57mg Soybean raw
Vitamin B6 0.377mg 0.537mg Walnut
Vitamin K 47µg 2.7µg Soybean raw
Folate 375µg 98µg Soybean raw
Choline 115.9mg 39.2mg Soybean raw
Saturated Fat 2.884g 6.126g Soybean raw
Monounsaturated Fat 4.404g 8.933g Walnut
Polyunsaturated fat 11.255g 47.174g Walnut
Tryptophan 0.591mg 0.17mg Soybean raw
Threonine 1.766mg 0.596mg Soybean raw
Isoleucine 1.971mg 0.625mg Soybean raw
Leucine 3.309mg 1.17mg Soybean raw
Lysine 2.706mg 0.424mg Soybean raw
Methionine 0.547mg 0.236mg Soybean raw
Phenylalanine 2.122mg 0.711mg Soybean raw
Valine 2.029mg 0.753mg Soybean raw
Histidine 1.097mg 0.391mg Soybean raw
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
83%
Soybean raw
32%
Walnut
Minerals Daily Need Coverage Score
244%
Soybean raw
152%
Walnut

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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.