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Soy milk vs. Walnut oil — In-Depth Nutrition Comparison

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How are Soy milk and Walnut oil different?

  • Soy milk is richer in Copper, Selenium, Iron, Vitamin B5, Phosphorus, Magnesium, Vitamin B6, and Vitamin B2, while Walnut oil is higher in Vitamin K.
  • Walnut oil covers your daily need of Saturated Fat 44% more than Soy milk.
  • Soy milk is lower in Saturated Fat.

Soymilk, original and vanilla, unfortified and Oil, walnut types were used in this article.

Infographic

Soy milk vs Walnut oil 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 Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -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 A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +263.6%
Contains more Vitamin K +400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +263.6%
Contains more Vitamin K +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +5614.3%
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +5614.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +5585.8%
Contains more Polyunsaturated fat +6486.9%
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +5585.8%
Contains more Polyunsaturated fat +6486.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy milk 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 Soy milk Walnut oil Opinion
Net carbs 5.68g 0g Soy milk
Protein 3.27g 0g Soy milk
Fats 1.75g 100g Walnut oil
Carbs 6.28g 0g Soy milk
Calories 54kcal 884kcal Walnut oil
Sugar 3.99g 0g Walnut oil
Fiber 0.6g 0g Soy milk
Calcium 25mg 0mg Soy milk
Iron 0.64mg 0mg Soy milk
Magnesium 25mg 0mg Soy milk
Phosphorus 52mg 0mg Soy milk
Potassium 118mg 0mg Soy milk
Sodium 51mg 0mg Walnut oil
Zinc 0.12mg 0mg Soy milk
Copper 0.128mg 0mg Soy milk
Manganese 0.223mg Soy milk
Selenium 4.8µg 0µg Soy milk
Vitamin A 3IU 0IU Soy milk
Vitamin E 0.11mg 0.4mg Walnut oil
Vitamin B1 0.06mg 0mg Soy milk
Vitamin B2 0.069mg 0mg Soy milk
Vitamin B3 0.513mg 0mg Soy milk
Vitamin B5 0.373mg 0mg Soy milk
Vitamin B6 0.077mg 0mg Soy milk
Folate 18µg 0µg Soy milk
Vitamin K 3µg 15µg Walnut oil
Tryptophan 0.038mg 0mg Soy milk
Threonine 0.108mg 0mg Soy milk
Isoleucine 0.114mg 0mg Soy milk
Leucine 0.186mg 0mg Soy milk
Lysine 0.131mg 0mg Soy milk
Methionine 0.027mg 0mg Soy milk
Phenylalanine 0.113mg 0mg Soy milk
Valine 0.117mg 0mg Soy milk
Histidine 0.061mg 0mg Soy milk
Saturated Fat 0.205g 9.1g Soy milk
Monounsaturated Fat 0.401g 22.8g Walnut oil
Polyunsaturated fat 0.961g 63.3g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Walnut oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Soy milk
4%
Walnut oil
Minerals Daily Need Coverage Score
19%
Soy milk
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 37)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 8.895g)
Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is richer in vitamins?
Soy milk
Soy milk 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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.