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  6. Walnut vs. Soybean raw

Walnut vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between walnut and soybean raw

  • Walnut has more fats and manganese; however, soybean raw is higher in iron, folate, vitamin B2, phosphorus, protein, vitamin B1, potassium, and vitamin K.
  • Soybean raw covers your daily need for iron 160% more than walnut.
  • Walnut has 3 times more fats than soybean raw. While walnut has 65.21g of fats, soybean raw has only 19.94g.
  • 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

Walnut vs Soybean raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Walnut
Walnut
1
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
~equal in Copper ~1.658mg
~equal in Sodium ~2mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Walnut
Walnut
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 0.33% 17% 219% 201% 30% 48% 87% 0% 118% 281%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Soybean raw 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%
Protein per 100 calories 2.3g 8.2g N/A
Calories per 10 g protein 429kcal 122kcal N/A
Weight per 100 calories 15g 22g N/A
Unsaturated / Saturated Fat ratio 9.2 5.4 N/A
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%

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
36% 20% 30% 9% 5%
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%

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 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%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.