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
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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.
| Contains more SeleniumSelenium | +644.9% |
| Contains more MagnesiumMagnesium | +444.8% |
| Contains more CalciumCalcium | +716.7% |
| Contains more IronIron | +263.8% |
| Contains more CopperCopper | +534.4% |
| Contains more ZincZinc | +382.8% |
| Contains more PhosphorusPhosphorus | +73% |
| Contains less SodiumSodium | -95.5% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin AVitamin A | +1100% |
| Contains more Vitamin B2Vitamin B2 | +153.3% |
| Contains more Vitamin B3Vitamin B3 | +598.7% |
| Contains more Vitamin B5Vitamin B5 | +191.9% |
| Contains more Vitamin B6Vitamin B6 | +52.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +50.9% |
| Contains more FolateFolate | +292% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more ProteinProtein | +30.3% |
| Contains more WaterWater | +1583% |
| Contains more OtherOther | +198.9% |
| Contains more FatsFats | +928.5% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
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 | -84% |
| Contains more Mono. FatMonounsaturated fat | +324.8% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 2.539g | 47.174g | 298% |
| Copper | 0.25mg | 1.586mg | 148% |
| Manganese | 0.016mg | 3.414mg | 148% |
| Vitamin B12 | 3.18µg | 0µg | 133% |
| Fats | 6.34g | 65.21g | 91% |
| Selenium | 36.5µg | 4.9µg | 57% |
| Vitamin B3 | 7.86mg | 1.125mg | 42% |
| Magnesium | 29mg | 158mg | 31% |
| Fiber | 0g | 6.7g | 27% |
| Calories | 142kcal | 654kcal | 26% |
| Iron | 0.8mg | 2.91mg | 26% |
| Saturated fat | 0.981g | 6.126g | 23% |
| Zinc | 0.64mg | 3.09mg | 22% |
| Vitamin B6 | 0.818mg | 0.537mg | 22% |
| Vitamin B5 | 1.664mg | 0.57mg | 22% |
| Phosphorus | 200mg | 346mg | 21% |
| Folate | 25µg | 98µg | 18% |
| Vitamin B2 | 0.38mg | 0.15mg | 18% |
| Cholesterol | 55mg | 0mg | 18% |
| Monounsaturated fat | 2.103g | 8.933g | 17% |
| Vitamin B1 | 0.226mg | 0.341mg | 10% |
| Protein | 19.84g | 15.23g | 9% |
| Calcium | 12mg | 98mg | 9% |
| Choline | 39.2mg | 7% | |
| Carbs | 0g | 13.71g | 5% |
| Vitamin E | 0.7mg | 5% | |
| Sodium | 44mg | 2mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin C | 0mg | 1.3mg | 1% |
| Vitamin A | 12µg | 1µg | 1% |
| Potassium | 490mg | 441mg | 1% |
| Net carbs | 0g | 7.01g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.222mg | 0.17mg | 0% |
| Threonine | 0.87mg | 0.596mg | 0% |
| Isoleucine | 0.914mg | 0.625mg | 0% |
| Leucine | 1.613mg | 1.17mg | 0% |
| Lysine | 1.822mg | 0.424mg | 0% |
| Methionine | 0.587mg | 0.236mg | 0% |
| Phenylalanine | 0.775mg | 0.711mg | 0% |
| Valine | 1.022mg | 0.753mg | 0% |
| Histidine | 0.584mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% | |
| Omega-3 - EPA | 0.321g | 0g | N/A |
| Omega-3 - DHA | 1.115g | 0g | N/A |
| Omega-3 - DPA | 0.287g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
77%
32%
Minerals Daily Need Coverage Score
49%
152%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 42mg)
Which food is cheaper?
Walnut is cheaper (difference - $8)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 5.145g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.