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  6. Salmon raw vs. Walnut

Salmon raw vs. Walnut — In-Depth Nutrition Comparison

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Differences between Salmon raw and Walnut

  • Salmon raw has more Vitamin B12, Selenium, and Vitamin B3, while Walnut has more Copper, Manganese, Magnesium, Fiber, Iron, and Zinc.
  • Walnut's daily need coverage for Copper is 148% higher.
  • The amount of Saturated Fat in Salmon raw is lower.

The food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Nuts, walnuts, english.

Infographic

Salmon raw vs Walnut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon raw
Salmon raw
2
:
8
Walnut
Walnut
Contains more Potassium +11.1%
Contains more Selenium +644.9%
Contains more Calcium +716.7%
Contains more Iron +263.8%
Contains more Magnesium +444.8%
Contains more Phosphorus +73%
Contains less Sodium -95.5%
Contains more Zinc +382.8%
Contains more Copper +534.4%
Contains more Manganese +21237.5%
Equal in Potassium - 441
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Potassium +11.1%
Contains more Selenium +644.9%
Contains more Calcium +716.7%
Contains more Iron +263.8%
Contains more Magnesium +444.8%
Contains more Phosphorus +73%
Contains less Sodium -95.5%
Contains more Zinc +382.8%
Contains more Copper +534.4%
Contains more Manganese +21237.5%
Equal in Potassium - 441

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon raw
Salmon raw
6
:
6
Walnut
Walnut
Contains more Vitamin A +100%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +598.7%
Contains more Vitamin B5 +191.9%
Contains more Vitamin B6 +52.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50.9%
Contains more Folate +292%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +100%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +598.7%
Contains more Vitamin B5 +191.9%
Contains more Vitamin B6 +52.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50.9%
Contains more Folate +292%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Walnut
Walnut
Contains more Protein +30.3%
Contains more Water +1583%
Contains more Other +198.9%
Contains more Fats +928.5%
Contains more Carbs +∞%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Protein +30.3%
Contains more Water +1583%
Contains more Other +198.9%
Contains more Fats +928.5%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
1
:
2
Walnut
Walnut
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +324.8%
Contains more Polyunsaturated fat +1758%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +324.8%
Contains more Polyunsaturated fat +1758%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Walnut
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Walnut Opinion
Net carbs 0g 7.01g Walnut
Protein 19.84g 15.23g Salmon raw
Fats 6.34g 65.21g Walnut
Carbs 0g 13.71g Walnut
Calories 142kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Salmon raw
Fiber 0g 6.7g Walnut
Calcium 12mg 98mg Walnut
Iron 0.8mg 2.91mg Walnut
Magnesium 29mg 158mg Walnut
Phosphorus 200mg 346mg Walnut
Potassium 490mg 441mg Salmon raw
Sodium 44mg 2mg Walnut
Zinc 0.64mg 3.09mg Walnut
Copper 0.25mg 1.586mg Walnut
Manganese 0.016mg 3.414mg Walnut
Selenium 36.5µg 4.9µg Salmon raw
Vitamin A 40IU 20IU Salmon raw
Vitamin A RAE 12µg 1µg Salmon raw
Vitamin E 0.7mg Walnut
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.226mg 0.341mg Walnut
Vitamin B2 0.38mg 0.15mg Salmon raw
Vitamin B3 7.86mg 1.125mg Salmon raw
Vitamin B5 1.664mg 0.57mg Salmon raw
Vitamin B6 0.818mg 0.537mg Salmon raw
Folate 25µg 98µg Walnut
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 2.7µg Walnut
Tryptophan 0.222mg 0.17mg Salmon raw
Threonine 0.87mg 0.596mg Salmon raw
Isoleucine 0.914mg 0.625mg Salmon raw
Leucine 1.613mg 1.17mg Salmon raw
Lysine 1.822mg 0.424mg Salmon raw
Methionine 0.587mg 0.236mg Salmon raw
Phenylalanine 0.775mg 0.711mg Salmon raw
Valine 1.022mg 0.753mg Salmon raw
Histidine 0.584mg 0.391mg Salmon raw
Cholesterol 55mg 0mg Walnut
Saturated Fat 0.981g 6.126g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 8.933g Walnut
Polyunsaturated fat 2.539g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
83%
Salmon raw
33%
Walnut
Minerals Daily Need Coverage Score
49%
Salmon raw
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Walnut
Walnut is cheaper (difference - $8)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 5.145g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.