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.
Detailed nutritional comparison of soybean oil and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Soybean Oil src
Image of Walnut src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Soybean Oil or Walnut .

Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Walnut (Nuts, walnuts, english) .

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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.

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