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  6. Walnut vs. Soy sauce

Walnut vs. Soy sauce — In-Depth Nutrition Comparison

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How are Walnut and Soy sauce different?

  • Walnut is higher than Soy sauce in Copper, Manganese, Vitamin B6, Phosphorus, Vitamin B1, Fiber, Folate, and Zinc.
  • Soy sauce covers your daily need of Sodium 239% more than Walnut.
  • Walnut contains 84 times more Saturated Fat than Soy sauce. Walnut contains 6.126g of Saturated Fat, while Soy sauce contains 0.073g.

Nuts, walnuts, english and Soy sauce made from soy and wheat (shoyu) types were used in this article.

Infographic

Walnut vs Soy sauce 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.
Walnut
Walnut
10
:
0
Soy sauce
Soy sauce
Contains more Calcium +197%
Contains more Iron +100.7%
Contains more Magnesium +113.5%
Contains more Phosphorus +108.4%
Contains less Sodium -100%
Contains more Zinc +255.2%
Contains more Copper +3588.4%
Contains more Manganese +235.4%
Contains more Selenium +880%
Equal in Potassium - 435
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +197%
Contains more Iron +100.7%
Contains more Magnesium +113.5%
Contains more Phosphorus +108.4%
Contains less Sodium -100%
Contains more Zinc +255.2%
Contains more Copper +3588.4%
Contains more Manganese +235.4%
Contains more Selenium +880%
Equal in Potassium - 435

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
Walnut
8
:
2
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +262.8%
Contains more Folate +600%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +95.2%
Equal in Vitamin B2 - 0.165
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +262.8%
Contains more Folate +600%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +95.2%
Equal in Vitamin B2 - 0.165

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Soy sauce
Soy sauce
Contains more Protein +87.1%
Contains more Fats +11340.4%
Contains more Carbs +178.1%
Contains more Water +1648.2%
Contains more Other +754.5%
Walnut
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
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Protein +87.1%
Contains more Fats +11340.4%
Contains more Carbs +178.1%
Contains more Water +1648.2%
Contains more Other +754.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +10051.1%
Contains more Polyunsaturated fat +17836.9%
Contains less Saturated Fat -98.8%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +10051.1%
Contains more Polyunsaturated fat +17836.9%
Contains less Saturated Fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
3
:
1
Soy sauce
Soy sauce
Contains more Starch +∞%
Contains more Sucrose +2330%
Contains more Fructose +∞%
Contains more Glucose +275%
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Soy sauce
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +2330%
Contains more Fructose +∞%
Contains more Glucose +275%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Soy sauce Opinion
Net carbs 7.01g 4.13g Walnut
Protein 15.23g 8.14g Walnut
Fats 65.21g 0.57g Walnut
Carbs 13.71g 4.93g Walnut
Calories 654kcal 53kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g 0g Walnut
Sugar 2.61g 0.4g Soy sauce
Fiber 6.7g 0.8g Walnut
Calcium 98mg 33mg Walnut
Iron 2.91mg 1.45mg Walnut
Magnesium 158mg 74mg Walnut
Phosphorus 346mg 166mg Walnut
Potassium 441mg 435mg Walnut
Sodium 2mg 5493mg Walnut
Zinc 3.09mg 0.87mg Walnut
Copper 1.586mg 0.043mg Walnut
Manganese 3.414mg 1.018mg Walnut
Selenium 4.9µg 0.5µg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0mg Walnut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.033mg Walnut
Vitamin B2 0.15mg 0.165mg Soy sauce
Vitamin B3 1.125mg 2.196mg Soy sauce
Vitamin B5 0.57mg 0.297mg Walnut
Vitamin B6 0.537mg 0.148mg Walnut
Folate 98µg 14µg Walnut
Vitamin K 2.7µg 0µg Walnut
Tryptophan 0.17mg 0.096mg Walnut
Threonine 0.596mg 0.271mg Walnut
Isoleucine 0.625mg 0.318mg Walnut
Leucine 1.17mg 0.537mg Walnut
Lysine 0.424mg 0.381mg Walnut
Methionine 0.236mg 0.097mg Walnut
Phenylalanine 0.711mg 0.353mg Walnut
Valine 0.753mg 0.332mg Walnut
Histidine 0.391mg 0.174mg Walnut
Saturated Fat 6.126g 0.073g Soy sauce
Monounsaturated Fat 8.933g 0.088g Walnut
Polyunsaturated fat 47.174g 0.263g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Soy sauce
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
33%
Walnut
12%
Soy sauce
Minerals Daily Need Coverage Score
152%
Walnut
112%
Soy sauce

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5491mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 2.21g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 6.053g)
Which food is cheaper?
Soy sauce
Soy sauce is cheaper (difference - $1.6)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.