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Walnut vs Salmon - In-Depth Nutrition Comparison

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Differences between Walnut and Salmon

  • Walnut has more Copper, Manganese, Magnesium, Iron, and Zinc, while Salmon has more Vitamin B12, Selenium, Vitamin B3, and Fiber.
  • Walnut's daily need coverage for Copper is 148% higher.
  • Salmon contains 213 times less Manganese than Walnut. Walnut contains 3.414mg of Manganese, while Salmon contains 0.016mg.
  • The amount of Saturated Fat in Salmon is lower.

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

Infographic

Walnut vs Salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
7
:
1
Salmon
Contains more Iron +263.8%
Contains more Calcium +716.7%
Contains more Magnesium +444.8%
Contains more Copper +534.4%
Contains more Zinc +382.8%
Contains more Phosphorus +73%
Contains less Sodium -95.5%
Contains more Potassium +11.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 4% 44% 21% 84% 18% 86% 6%
Contains more Iron +263.8%
Contains more Calcium +716.7%
Contains more Magnesium +444.8%
Contains more Copper +534.4%
Contains more Zinc +382.8%
Contains more Phosphorus +73%
Contains less Sodium -95.5%
Contains more Potassium +11.1%

Vitamin Comparison

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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Walnut
83
Salmon
Mineral Summary Score
131
Walnut
36
Salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
91%
Walnut
119%
Salmon
Carbohydrates
14%
Walnut
0%
Salmon
Fats
301%
Walnut
29%
Salmon

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Walnut Salmon
Lower in Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 42mg)
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 - 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.

All nutrients comparison - raw data values

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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