Walnut vs. Soybean raw — In-Depth Nutrition Comparison
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Summary of differences between walnut and soybean raw
- Walnut has more manganese; however, soybean raw is higher in iron, folate, vitamin B2, phosphorus, vitamin B1, potassium, vitamin K, magnesium, and selenium.
- Soybean raw covers your daily need for iron, 160% more than walnut.
- The glycemic index of soybean raw is higher.
These are the specific foods used in this comparison Nuts, walnuts, english and Soybeans, mature seeds, raw.
Infographic
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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 ManganeseManganese | +35.6% |
| Contains more MagnesiumMagnesium | +77.2% |
| Contains more CalciumCalcium | +182.7% |
| Contains more PotassiumPotassium | +307.5% |
| Contains more IronIron | +439.5% |
| Contains more ZincZinc | +58.3% |
| Contains more PhosphorusPhosphorus | +103.5% |
| Contains more SeleniumSelenium | +263.3% |
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 more Vitamin B6Vitamin B6 | +42.4% |
| Contains more Vitamin CVitamin C | +361.5% |
| Contains more Vitamin EVitamin E | +21.4% |
| Contains more Vitamin B1Vitamin B1 | +156.3% |
| Contains more Vitamin B2Vitamin B2 | +480% |
| Contains more Vitamin B3Vitamin B3 | +44.3% |
| Contains more Vitamin B5Vitamin B5 | +39.1% |
| Contains more Vitamin KVitamin K | +1640.7% |
| Contains more FolateFolate | +282.7% |
| Contains more CholineCholine | +195.7% |
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:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more FatsFats | +227% |
| Contains more ProteinProtein | +139.6% |
| Contains more CarbsCarbs | +120% |
| Contains more WaterWater | +109.8% |
| Contains more OtherOther | +173.6% |
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
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated fat | +102.8% |
| Contains more Poly. FatPolyunsaturated fat | +319.1% |
| Contains less Sat. FatSaturated fat | -52.9% |
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 Sugar |
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| Lower in Glycemic Index |
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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 | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 11.255g | 239% |
| Iron | 2.91mg | 15.7mg | 160% |
| Fats | 65.21g | 19.94g | 70% |
| Folate | 98µg | 375µg | 69% |
| Vitamin B2 | 0.15mg | 0.87mg | 55% |
| Phosphorus | 346mg | 704mg | 51% |
| Vitamin B1 | 0.341mg | 0.874mg | 44% |
| Protein | 15.23g | 36.49g | 43% |
| Potassium | 441mg | 1797mg | 40% |
| Manganese | 3.414mg | 2.517mg | 39% |
| Vitamin K | 2.7µg | 47µg | 37% |
| Magnesium | 158mg | 280mg | 29% |
| Selenium | 4.9µg | 17.8µg | 23% |
| Calcium | 98mg | 277mg | 18% |
| Zinc | 3.09mg | 4.89mg | 16% |
| Saturated fat | 6.126g | 2.884g | 15% |
| Choline | 39.2mg | 115.9mg | 14% |
| Vitamin B6 | 0.537mg | 0.377mg | 12% |
| Monounsaturated fat | 8.933g | 4.404g | 11% |
| Calories | 654kcal | 446kcal | 10% |
| Fiber | 6.7g | 9.3g | 10% |
| Copper | 1.586mg | 1.658mg | 8% |
| Vitamin C | 1.3mg | 6mg | 5% |
| Carbs | 13.71g | 30.16g | 5% |
| Vitamin B5 | 0.57mg | 0.793mg | 4% |
| Vitamin B3 | 1.125mg | 1.623mg | 3% |
| Vitamin E | 0.7mg | 0.85mg | 1% |
| Net carbs | 7.01g | 20.86g | N/A |
| Sugar | 2.61g | 7.33g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.17mg | 0.591mg | 0% |
| Threonine | 0.596mg | 1.766mg | 0% |
| Isoleucine | 0.625mg | 1.971mg | 0% |
| Leucine | 1.17mg | 3.309mg | 0% |
| Lysine | 0.424mg | 2.706mg | 0% |
| Methionine | 0.236mg | 0.547mg | 0% |
| Phenylalanine | 0.711mg | 2.122mg | 0% |
| Valine | 0.753mg | 2.029mg | 0% |
| Histidine | 0.391mg | 1.097mg | 0% |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
83%
Minerals Daily Need Coverage Score
152%
244%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 4.72g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 14)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 3.242g)
Which food is cheaper?
Soybean raw is cheaper (difference - $1.6)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)