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

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Important differences between walnut oil and soybean oil

Walnut oil has more polyunsaturated fat; however, soybean oil has more vitamin E, vitamin K, and monounsaturated fat.
Soybean oil's daily need coverage for vitamin E is 51% more.
Walnut oil has 2 times more polyunsaturated fat than soybean oil. Walnut oil has 63.3g of polyunsaturated fat, while soybean oil has 37.6g.
Walnut oil is lower in saturated fat.

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

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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.

Walnut oil

Soybean 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.

Walnut oil

Soybean oil

Contains more CholineCholine

+100%

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

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