Walnut vs. Soup beans — In-Depth Nutrition Comparison
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Important differences between walnut and soup beans
- Walnut has more copper, manganese, phosphorus, vitamin B6, magnesium, zinc, vitamin B1, and folate; however, soup beans have more vitamin A.
- Walnut's daily need coverage for copper is 158% more.
- Walnut has 12 times more manganese than soup beans. Walnut has 3.414mg of manganese, while soup beans have 0.29mg.
- Soup beans are lower in saturated fat.
- Soup beans have a higher glycemic index than walnut.
The food varieties used in the comparison are Nuts, walnuts, english and Soup, bean with ham, canned, chunky, ready-to-serve.
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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.
| Contains more MagnesiumMagnesium | +731.6% |
| Contains more CalciumCalcium | +206.3% |
| Contains more PotassiumPotassium | +152% |
| Contains more IronIron | +118.8% |
| Contains more CopperCopper | +891.3% |
| Contains more ZincZinc | +602.3% |
| Contains more PhosphorusPhosphorus | +486.4% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +1077.2% |
| Contains more SeleniumSelenium | +40.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +468.3% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +60.7% |
| Contains more Vitamin B5Vitamin B5 | +1325% |
| Contains more Vitamin B6Vitamin B6 | +974% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +716.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +38.5% |
| Contains more Vitamin AVitamin A | +8000% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.39g | 312% |
| Copper | 1.586mg | 0.16mg | 158% |
| Manganese | 3.414mg | 0.29mg | 136% |
| Fats | 65.21g | 3.5g | 95% |
| Phosphorus | 346mg | 59mg | 41% |
| Vitamin B6 | 0.537mg | 0.05mg | 37% |
| Magnesium | 158mg | 19mg | 33% |
| Calories | 654kcal | 95kcal | 28% |
| Zinc | 3.09mg | 0.44mg | 24% |
| Vitamin B1 | 0.341mg | 0.06mg | 23% |
| Saturated fat | 6.126g | 1.37g | 22% |
| Folate | 98µg | 12µg | 22% |
| Iron | 2.91mg | 1.33mg | 20% |
| Protein | 15.23g | 5.19g | 20% |
| Monounsaturated fat | 8.933g | 1.58g | 18% |
| Sodium | 2mg | 400mg | 17% |
| Vitamin B5 | 0.57mg | 0.04mg | 11% |
| Vitamin A | 1µg | 81µg | 9% |
| Fiber | 6.7g | 4.6g | 8% |
| Potassium | 441mg | 175mg | 8% |
| Vitamin B2 | 0.15mg | 0.06mg | 7% |
| Calcium | 98mg | 32mg | 7% |
| Choline | 39.2mg | 7% | |
| Vitamin E | 0.7mg | 5% | |
| Selenium | 4.9µg | 6.9µg | 4% |
| Vitamin B3 | 1.125mg | 0.7mg | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin C | 1.3mg | 1.8mg | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Carbs | 13.71g | 11.16g | 1% |
| Net carbs | 7.01g | 6.56g | N/A |
| Sugar | 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
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +193.4% |
| Contains more FatsFats | +1763.1% |
| Contains more CarbsCarbs | +22.8% |
| Contains more OtherOther | +17.1% |
| Contains more WaterWater | +1831.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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 | +465.4% |
| Contains more Poly. FatPolyunsaturated fat | +11995.9% |
| Contains less Sat. FatSaturated fat | -77.6% |
