Soybean oil vs. Walnut oil — In-Depth Nutrition Comparison

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Important differences between soybean oil and walnut oil

Soybean oil has more vitamin E, vitamin K, and monounsaturated fat; however, walnut oil has more polyunsaturated fat.
Soybean oil's daily need coverage for vitamin E is 51% more.
Soybean oil has 2 times more monounsaturated fat than walnut oil. Soybean oil has 43g of monounsaturated fat, while walnut oil has 22.8g.
Walnut oil is lower in saturated fat.

The food varieties used in the comparison are Oil, soybean, salad or cooking, (partially hydrogenated) and Oil, walnut.

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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 oil

Walnut oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~equal in Selenium ~0µg

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 oil

Walnut oil

Contains more Vitamin EVitamin E	+1925%
Contains more Vitamin KVitamin K	+64.7%

Contains more CholineCholine

+100%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	37.6g	63.3g	171%
Monounsaturated fat	43g	22.8g	51%
Vitamin E	8.1mg	0.4mg	51%
Saturated fat	14.9g	9.1g	26%
Vitamin K	24.7µg	15µg	8%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Choline	0.2mg	0.4mg	0%