Soybean raw vs. Walnut oil — In-Depth Nutrition Comparison
Compare
What are the main differences between soybean raw and walnut oil?
- Soybean raw has more iron, copper, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, zinc, and fiber than walnut oil.
- Soybean raw's daily need coverage for iron is 196% higher.
- Soybean raw has a higher glycemic index (14) than walnut oil (0).
We used Soybeans, mature seeds, raw and Oil, walnut types in this comparison.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +112.5% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +213.3% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +28875% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 11.255g | 63.3g | 347% |
| Iron | 15.7mg | 0mg | 196% |
| Copper | 1.658mg | 0mg | 184% |
| Fats | 19.94g | 100g | 123% |
| Manganese | 2.517mg | 109% | |
| Phosphorus | 704mg | 0mg | 101% |
| Folate | 375µg | 0µg | 94% |
| Protein | 36.49g | 0g | 73% |
| Vitamin B1 | 0.874mg | 0mg | 73% |
| Vitamin B2 | 0.87mg | 0mg | 67% |
| Magnesium | 280mg | 0mg | 67% |
| Potassium | 1797mg | 0mg | 53% |
| Monounsaturated fat | 4.404g | 22.8g | 46% |
| Zinc | 4.89mg | 0mg | 44% |
| Fiber | 9.3g | 0g | 37% |
| Selenium | 17.8µg | 0µg | 32% |
| Vitamin B6 | 0.377mg | 0mg | 29% |
| Calcium | 277mg | 0mg | 28% |
| Saturated fat | 2.884g | 9.1g | 28% |
| Vitamin K | 47µg | 15µg | 27% |
| Calories | 446kcal | 884kcal | 22% |
| Choline | 115.9mg | 0.4mg | 21% |
| Vitamin B5 | 0.793mg | 0mg | 16% |
| Vitamin B3 | 1.623mg | 0mg | 10% |
| Carbs | 30.16g | 0g | 10% |
| Vitamin C | 6mg | 0mg | 7% |
| Vitamin E | 0.85mg | 0.4mg | 3% |
| Net carbs | 20.86g | 0g | N/A |
| Sugar | 7.33g | 0g | N/A |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.591mg | 0mg | 0% |
| Threonine | 1.766mg | 0mg | 0% |
| Isoleucine | 1.971mg | 0mg | 0% |
| Leucine | 3.309mg | 0mg | 0% |
| Lysine | 2.706mg | 0mg | 0% |
| Methionine | 0.547mg | 0mg | 0% |
| Phenylalanine | 2.122mg | 0mg | 0% |
| Valine | 2.029mg | 0mg | 0% |
| Histidine | 1.097mg | 0mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +401.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Saturated fat:
Sat. Fat
9.1 g
Monounsaturated fat:
Mono. Fat
22.8 g
Polyunsaturated fat:
Poly. Fat
63.3 g
| Contains less Sat. FatSaturated fat | -68.3% |
| Contains more Mono. FatMonounsaturated fat | +417.7% |
| Contains more Poly. FatPolyunsaturated fat | +462.4% |