Calorie comparison
Soybeans vs Walnuts
Per 100 grams, soybeans is the lighter choice by 481 calories, while soybeans delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Soybeans | Walnuts |
|---|---|---|
| Calories | 173 | 654 |
| Protein | 17 g | 15 g |
| Carbs | 10 g | 14 g |
| Fat | 9 g | 65 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🫛 Soybeans
1 cup cooked (172 g)
298 cal
29.2 g protein · 17.2 g carbs · 15.5 g fat
🌰 Walnuts
1 oz (28 g)
183 cal
4.2 g protein · 3.9 g carbs · 18.2 g fat
Frequently asked
Which has more calories, soybeans or walnuts?
Per 100 g, soybeans has 173 calories and walnuts has 654. Soybeans is lower in calories.
Which has more protein, soybeans or walnuts?
Soybeans has 17 g of protein per 100 g; walnuts has 15 g. Soybeans wins on protein.
Is soybeans or walnuts better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward soybeans — but portion size matters more than which food you pick.
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