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Walnut oil vs. Soup beans — In-Depth Nutrition Comparison

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A recap on differences between walnut oil and soup beans

  • Soup beans are higher than walnut oil in vitamin A, fiber, copper, iron, selenium, phosphorus, and potassium.
  • Walnut oil covers your daily saturated fat needs 39% more than soup beans.
  • The amount of saturated fat in soup beans is lower.
  • The glycemic index of walnut oil is lower.

Food varieties used in this article are Oil, walnut and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Walnut oil vs Soup beans 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more FatsFats +2757.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Mono. FatMonounsaturated fat +1343%
Contains more Poly. FatPolyunsaturated fat +16130.8%
Contains less Sat. FatSaturated fat -84.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut oil Soup beans DV% diff.
Polyunsaturated fat 63.3g 0.39g 419%
Fats 100g 3.5g 148%
Monounsaturated fat 22.8g 1.58g 53%
Calories 884kcal 95kcal 39%
Saturated fat 9.1g 1.37g 35%
Fiber 0g 4.6g 18%
Copper 0mg 0.16mg 18%
Sodium 0mg 400mg 17%
Iron 0mg 1.33mg 17%
Manganese 0.29mg 13%
Vitamin K 15µg 13%
Selenium 0µg 6.9µg 13%
Protein 0g 5.19g 10%
Vitamin A 0µg 81µg 9%
Phosphorus 0mg 59mg 8%
Potassium 0mg 175mg 5%
Vitamin B1 0mg 0.06mg 5%
Vitamin B2 0mg 0.06mg 5%
Magnesium 0mg 19mg 5%
Carbs 0g 11.16g 4%
Vitamin B3 0mg 0.7mg 4%
Zinc 0mg 0.44mg 4%
Vitamin B6 0mg 0.05mg 4%
Cholesterol 0mg 9mg 3%
Vitamin E 0.4mg 3%
Calcium 0mg 32mg 3%
Folate 0µg 12µg 3%
Vitamin C 0mg 1.8mg 2%
Vitamin B5 0mg 0.04mg 1%
Vitamin B12 0µg 0.03µg 1%
Net carbs 0g 6.56g N/A
Choline 0.4mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Soup beans
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
4%
Walnut oil
8%
Soup beans
Minerals Daily Need Coverage Score
0%
Walnut oil
31%
Soup beans

Comparison summary

Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 400mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 64)
Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 7.73g)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals
Which food is richer in vitamins?
Soup beans
Soup beans is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/nutrients
  2. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.