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  6. Soy sauce vs. Walnut oil

Soy sauce vs. Walnut oil — In-Depth Nutrition Comparison

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Differences between soy sauce and walnut oil

  • Soy sauce has more phosphorus, protein, iron, magnesium, vitamin B3, potassium, and vitamin B2, while walnut oil has more fats.
  • Soy sauce's daily need coverage for sodium is 239% higher.
  • The amount of sodium in walnut oil is lower.
  • Walnut oil has a lower glycemic index. The glycemic index of walnut oil is 0, while the glycemic index of soy sauce is 15.

The food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Oil, walnut.

Infographic

Soy sauce vs Walnut oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11%
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 0% 0% 0% 8% 0% 0% 0% 0% 0% 0% 38% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Walnut oil DV% diff.
Polyunsaturated fat 0.263g 63.3g 420%
Sodium 5493mg 0mg 239%
Fats 0.57g 100g 153%
Monounsaturated fat 0.088g 22.8g 57%
Manganese 1.018mg 44%
Calories 53kcal 884kcal 42%
Saturated fat 0.073g 9.1g 41%
Phosphorus 166mg 0mg 24%
Magnesium 74mg 0mg 18%
Iron 1.45mg 0mg 18%
Protein 8.14g 0g 16%
Vitamin B3 2.196mg 0mg 14%
Potassium 435mg 0mg 13%
Vitamin B2 0.165mg 0mg 13%
Vitamin K 0µg 15µg 13%
Vitamin B6 0.148mg 0mg 11%
Zinc 0.87mg 0mg 8%
Vitamin B5 0.297mg 0mg 6%
Copper 0.043mg 0mg 5%
Folate 14µg 0µg 4%
Calcium 33mg 0mg 3%
Fiber 0.8g 0g 3%
Vitamin E 0mg 0.4mg 3%
Vitamin B1 0.033mg 0mg 3%
Choline 18.3mg 0.4mg 3%
Carbs 4.93g 0g 2%
Selenium 0.5µg 0µg 1%
Protein per 100 calories 15g 0g N/A
Calories per 10 g protein 65kcal N/A
Weight per 100 calories 189g 11g N/A
Unsaturated / Saturated Fat ratio 4.8 9.5 N/A
Net carbs 4.13g 0g N/A
Sugar 0.4g 0g N/A
Tryptophan 0.096mg 0mg 0%
Threonine 0.271mg 0mg 0%
Isoleucine 0.318mg 0mg 0%
Leucine 0.537mg 0mg 0%
Lysine 0.381mg 0mg 0%
Methionine 0.097mg 0mg 0%
Phenylalanine 0.353mg 0mg 0%
Valine 0.332mg 0mg 0%
Histidine 0.174mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more FatsFats +17443.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +25809.1%
Contains more Poly. FatPolyunsaturated fat +23968.4%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.