Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and soy protein powder:
Both walnut and soy protein powder are high in calories. Walnut has 69% more calories than soy protein powder - walnut has 654 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, walnut is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Walnut has a macronutrient ratio of 9:8:84 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Soy Protein Powder | |
|---|---|---|
| Protein | 9% | 57% |
| Carbohydrates | 8% | 30% |
| Fat | 84% | 13% |
| Alcohol | ~ | ~ |
Walnut has 53% less carbohydrates than soy protein powder - walnut has 13.7g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both walnut and soy protein powder are high in dietary fiber. is very similar to walnut for dietary fiber - walnut has 6.7g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and walnut has 88% less sugar than soy protein powder - walnut has 2.6g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both walnut and soy protein powder are high in protein. Soy protein powder has 265% more protein than walnut - walnut has 15.2g of protein per 100 grams and soy protein powder has 55.6g of protein.
Walnut is high in saturated fat and soy protein powder has 82% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Walnut has more Vitamin C than soy protein powder - walnut has 1.3mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Walnut and soy protein powder contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Walnut has more Vitamin E than soy protein powder - walnut has 0.7mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Walnut and soy protein powder contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more niacin and folate, however, walnut contains more pantothenic acid and Vitamin B6. Both walnut and soy protein powder contain significant amounts of thiamin and riboflavin.
| Walnut | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.341 MG | 0.288 MG |
| Riboflavin | 0.15 MG | 0.164 MG |
| Niacin | 1.125 MG | 2.357 MG |
| Pantothenic acid | 0.57 MG | ~ |
| Vitamin B6 | 0.537 MG | 0.164 MG |
| Folate | 98 UG | 289 UG |
Both walnut and soy protein powder are high in calcium. Soy protein powder has 82% more calcium than walnut - walnut has 98mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both walnut and soy protein powder are high in iron. Soy protein powder has 312% more iron than walnut - walnut has 2.9mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both walnut and soy protein powder are high in potassium. Soy protein powder has 112% more potassium than walnut - walnut has 441mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than soy protein powder per 100 grams.
| Walnut | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.32 G |
| Total | 9.08 G | 0.32 G |
Comparing omega-6 fatty acids, walnut has more linoleic acid than soy protein powder per 100 grams.
| Walnut | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 2.381 G |
| Total | 38.156 G | 2.381 G |
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: Walnut (Nuts, walnuts, english) and Soy Protein Powder (Protein powder, soy based, NFS) .
Walnut g
()
|
Daily Values (%) |
Soy Protein Powder 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 | |||