Soy Milk vs. Walnut
Nutrition comparison of Soy Milk and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and walnut:
- Both walnut and soy milk are high in calcium.
- Soy milk has 64% less carbohydrates than walnut.
- Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and soy milk has 93% less calories than walnut - walnut has 654 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Walnut | |
|---|---|---|
| Protein | 24% | 9% |
| Carbohydrates | 46% | 8% |
| Fat | 31% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 64% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 32 times more dietary fiber than soy milk - walnut has 6.7g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Walnut and soy milk contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 486% more protein than soy milk - walnut has 15.2g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Walnut is high in saturated fat and soy milk has 97% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than soy milk - walnut has 1.3mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 54 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than walnut - soy milk has 3.7iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and soy milk contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Walnut and soy milk contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and walnut contain significant amounts of riboflavin.
| Soy Milk | Walnut | |
|---|---|---|
| Thiamin | 0.029 MG | 0.341 MG |
| Riboflavin | 0.184 MG | 0.15 MG |
| Niacin | 0.425 MG | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | 0.031 MG | 0.537 MG |
| Folate | 9 UG | 98 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both walnut and soy milk are high in calcium. Soy milk has 26% more calcium than walnut - walnut has 98mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Walnut is a great source of iron and it has 593% more iron than soy milk - walnut has 2.9mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Walnut is an excellent source of potassium and it has 261% more potassium than soy milk - walnut has 441mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both soy milk and walnut contain small amounts of beta-carotene.
| Soy Milk | Walnut | |
|---|---|---|
| beta-carotene | 2 UG | 12 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 9.08 G |
| Total | 0.075 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Walnut | |
|---|---|---|
| linoleic acid | 0.584 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.584 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.
Soy Milk g
()
|
Daily Values (%) |
Walnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 soy milk contain more calories in 100 grams?Walnut is high in calories and soy milk has 90% less calories than walnut - walnut has 654 calories in 100g and soy milk has 43 calories.
Does walnut or soy milk have more carbohydrates?
By weight, soy milk has 60% fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does walnut or soy milk contain more calcium?
Both walnut and soy milk are high in calcium. Soy milk has 30% more calcium than walnut - walnut has 98mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does walnut or soy milk contain more potassium?
Walnut is a rich source of potassium and it has 260% more potassium than soy milk - walnut has 441mg of potassium in 100 grams and soy milk has 122mg of potassium.