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Chinook salmon vs. Walnut — In-Depth Nutrition Comparison

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A recap on differences between chinook salmon and walnut

  • Chinook salmon has more vitamin B12, selenium, and vitamin B3; however, walnut is higher in copper, manganese, fiber, iron, vitamin B1, and zinc.
  • Walnut covers your daily copper needs 170% more than chinook salmon.
  • Walnut has less cholesterol.

Food varieties used in this article are Fish, salmon, chinook, cooked, dry heat and Nuts, walnuts, english.

Infographic

Chinook salmon vs Walnut infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Walnut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more PotassiumPotassium +14.5%
Contains more SeleniumSelenium +855.1%
Contains more MagnesiumMagnesium +29.5%
Contains more CalciumCalcium +250%
Contains more IronIron +219.8%
Contains more CopperCopper +2892.5%
Contains more ZincZinc +451.8%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +17868.4%
~equal in Phosphorus ~346mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Walnut
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +215.4%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin B3Vitamin B3 +792.9%
Contains more Vitamin B5Vitamin B5 +51.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +675%
Contains more Vitamin B6Vitamin B6 +16.2%
Contains more FolateFolate +180%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Walnut
3
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 ProteinProtein +68.9%
Contains more WaterWater +1511.8%
Contains more FatsFats +387.4%
Contains more CarbsCarbs +∞%
~equal in Other ~1.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -47.5%
Contains more Mono. FatMonounsaturated fat +55.6%
Contains more Poly. FatPolyunsaturated fat +1672.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinook salmon Walnut DV% diff.
Polyunsaturated fat 2.662g 47.174g 297%
Copper 0.053mg 1.586mg 170%
Manganese 0.019mg 3.414mg 148%
Vitamin B12 2.87µg 0µg 120%
Fats 13.38g 65.21g 80%
Selenium 46.8µg 4.9µg 76%
Vitamin B3 10.045mg 1.125mg 56%
Cholesterol 85mg 0mg 28%
Fiber 0g 6.7g 27%
Iron 0.91mg 2.91mg 25%
Vitamin B1 0.044mg 0.341mg 25%
Zinc 0.56mg 3.09mg 23%
Calories 231kcal 654kcal 21%
Protein 25.72g 15.23g 21%
Vitamin A 149µg 1µg 16%
Folate 35µg 98µg 16%
Saturated fat 3.214g 6.126g 13%
Magnesium 122mg 158mg 9%
Monounsaturated fat 5.742g 8.933g 8%
Calcium 28mg 98mg 7%
Choline 39.2mg 7%
Vitamin B5 0.865mg 0.57mg 6%
Vitamin B6 0.462mg 0.537mg 6%
Vitamin E 0.7mg 5%
Carbs 0g 13.71g 5%
Phosphorus 371mg 346mg 4%
Sodium 60mg 2mg 3%
Vitamin C 4.1mg 1.3mg 3%
Potassium 505mg 441mg 2%
Vitamin K 2.7µg 2%
Net carbs 0g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin B2 0.154mg 0.15mg 0%
Tryptophan 0.288mg 0.17mg 0%
Threonine 1.127mg 0.596mg 0%
Isoleucine 1.185mg 0.625mg 0%
Leucine 2.09mg 1.17mg 0%
Lysine 2.362mg 0.424mg 0%
Methionine 0.761mg 0.236mg 0%
Phenylalanine 1.004mg 0.711mg 0%
Valine 1.325mg 0.753mg 0%
Histidine 0.757mg 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Chinook salmon
32%
Walnut
Minerals Daily Need Coverage Score
63%
Chinook salmon
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 58mg)
Which food is cheaper?
Walnut
Walnut is cheaper (difference - $10)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Chinook salmon
Chinook salmon is lower in Saturated fat (difference - 2.912g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.