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  6. Soybean raw vs. Walnut

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.
Soybean raw
Soybean raw
8
:
1
Walnut
Walnut
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%
Contains more Manganese +35.6%
Equal in Sodium - 2
Equal in Copper - 1.586
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
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%
Contains more Manganese +35.6%
Equal in Sodium - 2
Equal in Copper - 1.586

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.
Soybean raw
Soybean raw
9
:
1
Walnut
Walnut
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%
Contains more Vitamin B6 +42.4%
Equal in Vitamin A - 20
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%
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%
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%
Contains more Vitamin B6 +42.4%
Equal in Vitamin A - 20

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Walnut
Walnut
Contains more Protein +139.6%
Contains more Carbs +120%
Contains more Water +109.8%
Contains more Other +173.6%
Contains more Fats +227%
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
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
Contains more Protein +139.6%
Contains more Carbs +120%
Contains more Water +109.8%
Contains more Other +173.6%
Contains more Fats +227%

Fat Type Comparison

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

All nutrients comparison - raw data values

Nutrient Soybean raw Walnut Opinion
Net carbs 20.86g 7.01g Soybean raw
Protein 36.49g 15.23g Soybean raw
Fats 19.94g 65.21g Walnut
Carbs 30.16g 13.71g Soybean raw
Calories 446kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 7.33g 2.61g Walnut
Fiber 9.3g 6.7g Soybean raw
Calcium 277mg 98mg Soybean raw
Iron 15.7mg 2.91mg Soybean raw
Magnesium 280mg 158mg Soybean raw
Phosphorus 704mg 346mg Soybean raw
Potassium 1797mg 441mg Soybean raw
Sodium 2mg 2mg
Zinc 4.89mg 3.09mg Soybean raw
Copper 1.658mg 1.586mg Soybean raw
Manganese 2.517mg 3.414mg Walnut
Selenium 17.8µg 4.9µg Soybean raw
Vitamin A 22IU 20IU Soybean raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.85mg 0.7mg Soybean raw
Vitamin C 6mg 1.3mg 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
Folate 375µg 98µg Soybean raw
Vitamin K 47µg 2.7µg Soybean raw
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
Saturated Fat 2.884g 6.126g Soybean raw
Monounsaturated Fat 4.404g 8.933g Walnut
Polyunsaturated fat 11.255g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Walnut
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
85%
Soybean raw
33%
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 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. 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.