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  6. Salmon vs. Walnut

Salmon vs. Walnut — In-Depth Nutrition Comparison

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Important differences between Salmon and Walnut

  • Salmon has more Vitamin B12, Vitamin D, Selenium, and Vitamin B3, however, Walnut has more Copper, Manganese, Iron, Magnesium, Fiber, and Zinc.
  • Walnut's daily need coverage for Copper is 171% more.

The food varieties used in the comparison are Fish, salmon, Atlantic, farmed, cooked, dry heat and Nuts, walnuts, english.

Infographic

Salmon 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
Salmon
1
:
9
Walnut
Walnut
Contains more Selenium +744.9%
Contains more Calcium +553.3%
Contains more Iron +755.9%
Contains more Magnesium +426.7%
Contains more Phosphorus +37.3%
Contains more Potassium +14.8%
Contains less Sodium -96.7%
Contains more Zinc +618.6%
Contains more Copper +3136.7%
Contains more Manganese +21237.5%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Selenium +744.9%
Contains more Calcium +553.3%
Contains more Iron +755.9%
Contains more Magnesium +426.7%
Contains more Phosphorus +37.3%
Contains more Potassium +14.8%
Contains less Sodium -96.7%
Contains more Zinc +618.6%
Contains more Copper +3136.7%
Contains more Manganese +21237.5%

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
Salmon
8
:
4
Walnut
Walnut
Contains more Vitamin A +1050%
Contains more Vitamin E +62.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +184.6%
Contains more Vitamin B3 +615.1%
Contains more Vitamin B5 +158.8%
Contains more Vitamin B6 +20.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +11.1%
Contains more Folate +188.2%
Contains more Vitamin K +2600%
Equal in Vitamin B1 - 0.341
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 +1050%
Contains more Vitamin E +62.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +184.6%
Contains more Vitamin B3 +615.1%
Contains more Vitamin B5 +158.8%
Contains more Vitamin B6 +20.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +11.1%
Contains more Folate +188.2%
Contains more Vitamin K +2600%
Equal in Vitamin B1 - 0.341

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
3
Walnut
Walnut
Contains more Protein +45.1%
Contains more Water +1490.9%
Contains more Fats +428%
Contains more Carbs +∞%
Contains more Other +122.5%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +45.1%
Contains more Water +1490.9%
Contains more Fats +428%
Contains more Carbs +∞%
Contains more Other +122.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
1
:
2
Walnut
Walnut
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +113.7%
Contains more Polyunsaturated fat +936.1%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +113.7%
Contains more Polyunsaturated fat +936.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon 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
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Salmon Walnut Opinion
Net carbs 0g 7.01g Walnut
Protein 22.1g 15.23g Salmon
Fats 12.35g 65.21g Walnut
Carbs 0g 13.71g Walnut
Calories 206kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 0g 2.61g Salmon
Fiber 0g 6.7g Walnut
Calcium 15mg 98mg Walnut
Iron 0.34mg 2.91mg Walnut
Magnesium 30mg 158mg Walnut
Phosphorus 252mg 346mg Walnut
Potassium 384mg 441mg Walnut
Sodium 61mg 2mg Walnut
Zinc 0.43mg 3.09mg Walnut
Copper 0.049mg 1.586mg Walnut
Manganese 0.016mg 3.414mg Walnut
Selenium 41.4µg 4.9µg Salmon
Vitamin A 230IU 20IU Salmon
Vitamin A RAE 69µg 1µg Salmon
Vitamin E 1.14mg 0.7mg Salmon
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 1.3mg Salmon
Vitamin B1 0.34mg 0.341mg Walnut
Vitamin B2 0.135mg 0.15mg Walnut
Vitamin B3 8.045mg 1.125mg Salmon
Vitamin B5 1.475mg 0.57mg Salmon
Vitamin B6 0.647mg 0.537mg Salmon
Folate 34µg 98µg Walnut
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg 2.7µg Walnut
Tryptophan 0.248mg 0.17mg Salmon
Threonine 0.969mg 0.596mg Salmon
Isoleucine 1.018mg 0.625mg Salmon
Leucine 1.796mg 1.17mg Salmon
Lysine 2.03mg 0.424mg Salmon
Methionine 0.654mg 0.236mg Salmon
Phenylalanine 0.863mg 0.711mg Salmon
Valine 1.139mg 0.753mg Salmon
Histidine 0.651mg 0.391mg Salmon
Cholesterol 63mg 0mg Walnut
Saturated Fat 2.397g 6.126g Salmon
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 8.933g Walnut
Polyunsaturated fat 4.553g 47.174g Walnut

Which food is preferable for your diet?

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

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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
110%
Salmon
33%
Walnut
Minerals Daily Need Coverage Score
44%
Salmon
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 63mg)
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
Salmon is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 3.729g)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.