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 from 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.
Food types used in this article are Nuts, walnuts, english and Soy meal, defatted, raw.
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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
less
Sodium
-33.3%
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Selenium
+48.5%
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Calcium
+149%
Contains
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Iron
+370.8%
Contains
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Magnesium
+93.7%
Contains
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Phosphorus
+102.6%
Contains
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Potassium
+464.6%
Contains
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Zinc
+63.8%
Contains
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Copper
+26.1%
Contains
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Manganese
+11.3%
Contains
less
Sodium
-33.3%
Contains
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Selenium
+48.5%
Contains
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Calcium
+149%
Contains
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Iron
+370.8%
Contains
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Magnesium
+93.7%
Contains
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Phosphorus
+102.6%
Contains
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Potassium
+464.6%
Contains
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Zinc
+63.8%
Contains
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Copper
+26.1%
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Manganese
+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.
:
Contains
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Vitamin C
+∞%
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Vitamin A
+100%
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Vitamin B1
+102.6%
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Vitamin B2
+67.3%
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Vitamin B3
+130%
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Vitamin B5
+246.7%
Contains
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Folate
+209.2%
Equal in Vitamin B6 - 0.569
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Vitamin C
+∞%
Contains
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Vitamin A
+100%
Contains
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Vitamin B1
+102.6%
Contains
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Vitamin B2
+67.3%
Contains
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Vitamin B3
+130%
Contains
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Vitamin B5
+246.7%
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Folate
+209.2%
Equal in Vitamin B6 - 0.569
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+2628.5%
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Protein
+223%
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Carbs
+161.8%
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Water
+70.5%
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Other
+213.5%
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
49.2 g
Fats:
2.39 g
Carbs:
35.89 g
Water:
6.94 g
Other:
5.58 g
Contains
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Fats
+2628.5%
Contains
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Protein
+223%
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Carbs
+161.8%
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Water
+70.5%
Contains
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Other
+213.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2084.1%
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Polyunsaturated fat
+4414.3%
Contains
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Saturated Fat
-95.6%
Saturated Fat:
6.126 g
Monounsaturated Fat:
8.933 g
Polyunsaturated fat:
47.174 g
Saturated Fat:
0.268 g
Monounsaturated Fat:
0.409 g
Polyunsaturated fat:
1.045 g
Contains
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Monounsaturated Fat
+2084.1%
Contains
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Polyunsaturated fat
+4414.3%
Contains
less
Saturated Fat
-95.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.01g | 35.89g |
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| Protein | 15.23g | 49.2g |
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| Fats | 65.21g | 2.39g |
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| Carbs | 13.71g | 35.89g |
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| Calories | 654kcal | 337kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 2.61g |
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| Fiber | 6.7g |
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| Calcium | 98mg | 244mg |
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| Iron | 2.91mg | 13.7mg |
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| Magnesium | 158mg | 306mg |
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| Phosphorus | 346mg | 701mg |
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| Potassium | 441mg | 2490mg |
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| Sodium | 2mg | 3mg |
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| Zinc | 3.09mg | 5.06mg |
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| Copper | 1.586mg | 2mg |
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| Manganese | 3.414mg | 3.8mg |
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| Selenium | 4.9µg | 3.3µg |
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| Vitamin A | 20IU | 40IU |
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| Vitamin A RAE | 1µg | 2µg |
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| Vitamin E | 0.7mg |
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| Vitamin C | 1.3mg | 0mg |
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| Vitamin B1 | 0.341mg | 0.691mg |
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| Vitamin B2 | 0.15mg | 0.251mg |
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| Vitamin B3 | 1.125mg | 2.587mg |
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| Vitamin B5 | 0.57mg | 1.976mg |
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| Vitamin B6 | 0.537mg | 0.569mg |
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| Folate | 98µg | 303µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.17mg | 0.653mg |
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| Threonine | 0.596mg | 1.952mg |
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| Isoleucine | 0.625mg | 2.18mg |
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| Leucine | 1.17mg | 3.66mg |
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| Lysine | 0.424mg | 2.991mg |
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| Methionine | 0.236mg | 0.606mg |
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| Phenylalanine | 0.711mg | 2.346mg |
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| Valine | 0.753mg | 2.243mg |
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| Histidine | 0.391mg | 1.212mg |
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| Saturated Fat | 6.126g | 0.268g |
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| Monounsaturated Fat | 8.933g | 0.409g |
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| Polyunsaturated fat | 47.174g | 1.045g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
63%
Minerals Daily Need Coverage Score
152%
264%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 68)
Which food is lower in Sugar?
Soybean meal is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Soybean meal is lower in Saturated Fat (difference - 5.858g)
Which food is cheaper?
Soybean meal is cheaper (difference - $5)
Which food is richer in minerals?
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)