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Soybean vs. Walnut oil — In-Depth Nutrition Comparison

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What are the differences between soybeans and walnut oil?

  • The amount of iron, copper, phosphorus, fiber, vitamin B2, magnesium, vitamin B6, potassium, and folate in soybeans is higher than in walnut oil.
  • Soybeans' daily need coverage for iron is 64% more.
  • Soybeans have less saturated fat.
  • Walnut oil has a lower glycemic index (0) than soybeans (14).

We used Soybeans, mature cooked, boiled, without salt and Oil, walnut types in this article.

Infographic

Soybean vs Walnut oil infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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.
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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
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 +28%
Contains more FolateFolate +∞%
Contains more CholineCholine +11775%
Contains more Vitamin EVitamin E +14.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
100%
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 +1014.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
10% 24% 66%
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 -85.7%
Contains more Mono. FatMonounsaturated fat +1050.9%
Contains more Poly. FatPolyunsaturated fat +1150%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Walnut oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean Walnut oil DV% diff.
Polyunsaturated fat 5.064g 63.3g 388%
Fats 8.97g 100g 140%
Iron 5.14mg 0mg 64%
Monounsaturated fat 1.981g 22.8g 52%
Copper 0.407mg 0mg 45%
Calories 172kcal 884kcal 36%
Protein 18.21g 0g 36%
Manganese 0.824mg 36%
Phosphorus 245mg 0mg 35%
Saturated fat 1.297g 9.1g 35%
Fiber 6g 0g 24%
Vitamin B2 0.285mg 0mg 22%
Magnesium 86mg 0mg 20%
Vitamin B6 0.234mg 0mg 18%
Potassium 515mg 0mg 15%
Folate 54µg 0µg 14%
Selenium 7.3µg 0µg 13%
Vitamin B1 0.155mg 0mg 13%
Zinc 1.15mg 0mg 10%
Calcium 102mg 0mg 10%
Choline 47.5mg 0.4mg 9%
Vitamin B5 0.179mg 0mg 4%
Vitamin K 19.2µg 15µg 4%
Carbs 8.36g 0g 3%
Vitamin C 1.7mg 0mg 2%
Vitamin B3 0.399mg 0mg 2%
Net carbs 2.36g 0g N/A
Sugar 3g 0g N/A
Sodium 1mg 0mg 0%
Vitamin E 0.35mg 0.4mg 0%
Tryptophan 0.242mg 0mg 0%
Threonine 0.723mg 0mg 0%
Isoleucine 0.807mg 0mg 0%
Leucine 1.355mg 0mg 0%
Lysine 1.108mg 0mg 0%
Methionine 0.224mg 0mg 0%
Phenylalanine 0.869mg 0mg 0%
Valine 0.831mg 0mg 0%
Histidine 0.449mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Walnut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Soybean
4%
Walnut oil
Minerals Daily Need Coverage Score
75%
Soybean
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $3.4)
Which food is lower in Saturated fat?
Soybean
Soybean is lower in Saturated fat (difference - 7.803g)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.