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  6. Shark raw vs. Walnut

Shark raw vs. Walnut — In-Depth Nutrition Comparison

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Significant differences between Shark raw and Walnut

  • Shark raw has more Vitamin B12, and Selenium, however, Walnut is richer in Copper, Manganese, Fiber, Magnesium, Iron, Vitamin B1, and Zinc.
  • Walnut covers your daily Copper needs 173% more than Shark raw.
  • Shark raw contains less Saturated Fat.

Specific food types used in this comparison are Fish, shark, mixed species, raw and Nuts, walnuts, english.

Infographic

Shark 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.
Shark raw
Shark raw
1
:
9
Walnut
Walnut
Contains more Selenium +644.9%
Contains more Calcium +188.2%
Contains more Iron +246.4%
Contains more Magnesium +222.4%
Contains more Phosphorus +64.8%
Contains more Potassium +175.6%
Contains less Sodium -97.5%
Contains more Zinc +618.6%
Contains more Copper +4706.1%
Contains more Manganese +22660%
Shark raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 32% 35% 90% 15% 11% 12% 11% 2% 200%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Selenium +644.9%
Contains more Calcium +188.2%
Contains more Iron +246.4%
Contains more Magnesium +222.4%
Contains more Phosphorus +64.8%
Contains more Potassium +175.6%
Contains less Sodium -97.5%
Contains more Zinc +618.6%
Contains more Copper +4706.1%
Contains more Manganese +22660%

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.
Shark raw
Shark raw
6
:
6
Walnut
Walnut
Contains more Vitamin A +1065%
Contains more Vitamin E +42.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +161.2%
Contains more Vitamin B5 +21.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +711.9%
Contains more Vitamin B2 +141.9%
Contains more Vitamin B6 +34.3%
Contains more Folate +3166.7%
Contains more Vitamin K +2600%
Shark raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 20% 18% 0% 11% 15% 56% 42% 93% 3% 187% 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 +1065%
Contains more Vitamin E +42.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +161.2%
Contains more Vitamin B5 +21.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +711.9%
Contains more Vitamin B2 +141.9%
Contains more Vitamin B6 +34.3%
Contains more Folate +3166.7%
Contains more Vitamin K +2600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shark raw
Shark raw
2
:
3
Walnut
Walnut
Contains more Protein +37.8%
Contains more Water +1707.9%
Contains more Fats +1345.9%
Contains more Carbs +∞%
Contains more Other +91.4%
Shark raw
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 +37.8%
Contains more Water +1707.9%
Contains more Fats +1345.9%
Contains more Carbs +∞%
Contains more Other +91.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shark raw
Shark raw
1
:
2
Walnut
Walnut
Contains less Saturated Fat -84.9%
Contains more Monounsaturated Fat +394.1%
Contains more Polyunsaturated fat +3847.6%
Shark raw
24% 46% 30%
Saturated Fat: 0.925 g
Monounsaturated Fat: 1.808 g
Polyunsaturated fat: 1.195 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -84.9%
Contains more Monounsaturated Fat +394.1%
Contains more Polyunsaturated fat +3847.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shark raw Walnut Opinion
Net carbs 0g 7.01g Walnut
Protein 20.98g 15.23g Shark raw
Fats 4.51g 65.21g Walnut
Carbs 0g 13.71g Walnut
Calories 130kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 0g 2.61g Shark raw
Fiber 0g 6.7g Walnut
Calcium 34mg 98mg Walnut
Iron 0.84mg 2.91mg Walnut
Magnesium 49mg 158mg Walnut
Phosphorus 210mg 346mg Walnut
Potassium 160mg 441mg Walnut
Sodium 79mg 2mg Walnut
Zinc 0.43mg 3.09mg Walnut
Copper 0.033mg 1.586mg Walnut
Manganese 0.015mg 3.414mg Walnut
Selenium 36.5µg 4.9µg Shark raw
Vitamin A 233IU 20IU Shark raw
Vitamin A RAE 70µg 1µg Shark raw
Vitamin E 1mg 0.7mg Shark raw
Vitamin D 24IU 0IU Shark raw
Vitamin D 0.6µg 0µg Shark raw
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.042mg 0.341mg Walnut
Vitamin B2 0.062mg 0.15mg Walnut
Vitamin B3 2.938mg 1.125mg Shark raw
Vitamin B5 0.695mg 0.57mg Shark raw
Vitamin B6 0.4mg 0.537mg Walnut
Folate 3µg 98µg Walnut
Vitamin B12 1.49µg 0µg Shark raw
Vitamin K 0.1µg 2.7µg Walnut
Tryptophan 0.235mg 0.17mg Shark raw
Threonine 0.92mg 0.596mg Shark raw
Isoleucine 0.967mg 0.625mg Shark raw
Leucine 1.705mg 1.17mg Shark raw
Lysine 1.926mg 0.424mg Shark raw
Methionine 0.621mg 0.236mg Shark raw
Phenylalanine 0.819mg 0.711mg Shark raw
Valine 1.081mg 0.753mg Shark raw
Histidine 0.618mg 0.391mg Shark raw
Cholesterol 51mg 0mg Walnut
Saturated Fat 0.925g 6.126g Shark raw
Omega-3 - DHA 0.527g 0g Shark raw
Omega-3 - EPA 0.316g 0g Shark raw
Omega-3 - DPA 0.109g 0g Shark raw
Monounsaturated Fat 1.808g 8.933g Walnut
Polyunsaturated fat 1.195g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shark 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
38%
Shark raw
33%
Walnut
Minerals Daily Need Coverage Score
41%
Shark raw
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 77mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 51mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Shark raw
Shark raw is lower in Saturated Fat (difference - 5.201g)
Which food is cheaper?
Shark raw
Shark raw is cheaper (difference - $5)
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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.