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  6. Tomato soup vs. Walnut

Tomato soup vs. Walnut — In-Depth Nutrition Comparison

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The main differences between tomato soup and walnut

  • Walnut is richer than tomato soup in copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, vitamin B1, and fiber.
  • Daily need coverage for copper for walnut is 173% higher.
  • Tomato soup contains less saturated fat.
  • Walnut has a lower glycemic index than tomato soup.

Food types used in this article are Soup, tomato, canned, prepared with equal volume water, commercial and Nuts, walnuts, english.

Infographic

Tomato soup vs Walnut 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Walnut
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +2157.1%
Contains more CalciumCalcium +1125%
Contains more PotassiumPotassium +60.4%
Contains more IronIron +903.4%
Contains more CopperCopper +5369%
Contains more ZincZinc +3333.3%
Contains more PhosphorusPhosphorus +2206.7%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +4995.5%
Contains more SeleniumSelenium +226.7%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Walnut
Walnut
9
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +384.6%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +311.8%
Contains more Vitamin B1Vitamin B1 +1605%
Contains more Vitamin B2Vitamin B2 +2042.9%
Contains more Vitamin B3Vitamin B3 +167.9%
Contains more Vitamin B6Vitamin B6 +1178.6%
Contains more Vitamin KVitamin K +80%
Contains more FolateFolate +∞%
Contains more CholineCholine +522.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato soup Walnut DV% diff.
Polyunsaturated fat 0.077g 47.174g 314%
Copper 0.029mg 1.586mg 173%
Manganese 0.067mg 3.414mg 146%
Fats 0.21g 65.21g 100%
Phosphorus 15mg 346mg 47%
Vitamin B6 0.042mg 0.537mg 38%
Magnesium 7mg 158mg 36%
Iron 0.29mg 2.91mg 33%
Calories 32kcal 654kcal 31%
Protein 0.71g 15.23g 29%
Saturated fat 0.056g 6.126g 28%
Zinc 0.09mg 3.09mg 27%
Vitamin B1 0.02mg 0.341mg 27%
Fiber 0.5g 6.7g 25%
Folate 0µg 98µg 25%
Monounsaturated fat 0.067g 8.933g 22%
Vitamin B2 0.007mg 0.15mg 11%
Vitamin B5 0.57mg 11%
Calcium 8mg 98mg 9%
Sodium 186mg 2mg 8%
Choline 6.3mg 39.2mg 6%
Selenium 1.5µg 4.9µg 6%
Vitamin C 6.3mg 1.3mg 6%
Potassium 275mg 441mg 5%
Vitamin E 0.17mg 0.7mg 4%
Vitamin B3 0.42mg 1.125mg 4%
Carbs 7.45g 13.71g 2%
Vitamin A 10µg 1µg 1%
Vitamin K 1.5µg 2.7µg 1%
Net carbs 6.95g 7.01g N/A
Sugar 4.03g 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Walnut
Walnut
4
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 WaterWater +2124.8%
Contains more ProteinProtein +2045.1%
Contains more FatsFats +30952.4%
Contains more CarbsCarbs +84%
Contains more OtherOther +64.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +13232.8%
Contains more Poly. FatPolyunsaturated fat +61164.9%

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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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.