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  6. Walnut vs. Soybean meal

Walnut vs. Soybean meal — In-Depth Nutrition Comparison

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The main differences between walnut and soybean meal

  • Soybean meal is richer than walnut in iron, potassium, folate, phosphorus, copper, magnesium, vitamin B1, vitamin B5, and zinc.
  • Daily need coverage for iron for soybean meal is 135% higher.
  • Walnut contains 23 times more saturated fat than soybean meal. Walnut contains 6.126g of saturated fat, while soybean meal contains 0.268g.
  • Walnut has a lower glycemic index than soybean meal.

Food types used in this article are Nuts, walnuts, english and Soy meal, defatted, raw.

Infographic

Walnut vs Soybean meal 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
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +48.5%
Contains more MagnesiumMagnesium +93.7%
Contains more CalciumCalcium +149%
Contains more PotassiumPotassium +464.6%
Contains more IronIron +370.8%
Contains more CopperCopper +26.1%
Contains more ZincZinc +63.8%
Contains more PhosphorusPhosphorus +102.6%
Contains more ManganeseManganese +11.3%

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
4
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%
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +102.6%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B5Vitamin B5 +246.7%
Contains more FolateFolate +209.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.569mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Soybean meal DV% diff.
Polyunsaturated fat 47.174g 1.045g 308%
Iron 2.91mg 13.7mg 135%
Fats 65.21g 2.39g 97%
Protein 15.23g 49.2g 68%
Potassium 441mg 2490mg 60%
Folate 98µg 303µg 51%
Phosphorus 346mg 701mg 51%
Copper 1.586mg 2mg 46%
Magnesium 158mg 306mg 35%
Vitamin B1 0.341mg 0.691mg 29%
Vitamin B5 0.57mg 1.976mg 28%
Saturated fat 6.126g 0.268g 27%
Fiber 6.7g 27%
Monounsaturated fat 8.933g 0.409g 21%
Zinc 3.09mg 5.06mg 18%
Manganese 3.414mg 3.8mg 17%
Calories 654kcal 337kcal 16%
Calcium 98mg 244mg 15%
Vitamin B3 1.125mg 2.587mg 9%
Vitamin B2 0.15mg 0.251mg 8%
Carbs 13.71g 35.89g 7%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Selenium 4.9µg 3.3µg 3%
Vitamin B6 0.537mg 0.569mg 2%
Vitamin K 2.7µg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 35.89g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 2mg 3mg 0%
Vitamin A 1µg 2µg 0%
Tryptophan 0.17mg 0.653mg 0%
Threonine 0.596mg 1.952mg 0%
Isoleucine 0.625mg 2.18mg 0%
Leucine 1.17mg 3.66mg 0%
Lysine 0.424mg 2.991mg 0%
Methionine 0.236mg 0.606mg 0%
Phenylalanine 0.711mg 2.346mg 0%
Valine 0.753mg 2.243mg 0%
Histidine 0.391mg 1.212mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
1
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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +2628.5%
Contains more ProteinProtein +223%
Contains more CarbsCarbs +161.8%
Contains more WaterWater +70.5%
Contains more OtherOther +213.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +2084.1%
Contains more Poly. FatPolyunsaturated fat +4414.3%
Contains less Sat. FatSaturated fat -95.6%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.