Soybean Oil vs. Walnut
Nutrition comparison of Soybean Oil and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and walnut:
- Both walnut and soybean oil are high in calories and saturated fat.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and soybean oil are high in calories. Soybean oil has 35% more calories than walnut - walnut has 654 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is lighter in protein, lighter in carbs and heavier in fat compared to walnut per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Walnut | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | ~ | 8% |
| Fat | 100% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - walnut has 6.7g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Soybean oil has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Walnut is an excellent source of protein and it has more protein than soybean oil - walnut has 15.2g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Both walnut and soybean oil are high in saturated fat. Soybean oil has 149% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and walnut are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than soybean oil - walnut has 1.3mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Walnut and soybean oil contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 10 times more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 67 times more Vitamin K than walnut - walnut has 2.7ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Walnut | |
|---|---|---|
| Thiamin | ~ | 0.341 MG |
| Riboflavin | ~ | 0.15 MG |
| Niacin | ~ | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | ~ | 0.537 MG |
| Folate | ~ | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has more calcium than soybean oil - walnut has 98mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Walnut is a great source of iron and it has 144 times more iron than soybean oil - walnut has 2.9mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Walnut is an excellent source of potassium and it has more potassium than soybean oil - walnut has 441mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soybean oil and walnut contain significant amounts of alpha linoleic acid (ALA).
| Soybean Oil | Walnut | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 9.08 G |
| Total | 7.034 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, both soybean oil and walnut contain significant amounts of linoleic acid.
| Soybean Oil | Walnut | |
|---|---|---|
| other omega 6 | 0.242 G | 0.063 G |
| linoleic acid | 50.299 G | 38.093 G |
| Total | 50.541 G | 38.156 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Walnut (Nuts, walnuts, english) .
Soybean Oil g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or soybean oil contain more calories in 100 grams?Both walnut and soybean oil are high in calories. Soybean oil has 40% more calories than walnut - walnut has 654 calories in 100g and soybean oil has 884 calories.
Does walnut or soybean oil contain more calcium?
Walnut is a rich source of calcium and it has more calcium than soybean oil - walnut has 98mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does walnut or soybean oil contain more potassium?
Walnut is a rich source of potassium and it has more potassium than soybean oil - walnut has 441mg of potassium in 100 grams and soybean oil does not contain significant amounts.