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  6. Smoked salmon vs. Walnut

Smoked salmon vs. Walnut — In-Depth Nutrition Comparison

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Important differences between smoked salmon and walnut

  • Smoked salmon has more vitamin B12, vitamin D, and selenium; however, walnut has more copper, manganese, magnesium, fiber, vitamin B1, and phosphorus.
  • Walnut's daily need coverage for copper is 151% more.
  • Walnut is lower in sodium.

The food varieties used in the comparison are Fish, salmon, chinook, smoked and Nuts, walnuts, english.

Infographic

Smoked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Walnut
Walnut
9
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 SeleniumSelenium +561.2%
Contains more MagnesiumMagnesium +777.8%
Contains more CalciumCalcium +790.9%
Contains more PotassiumPotassium +152%
Contains more IronIron +242.4%
Contains more CopperCopper +589.6%
Contains more ZincZinc +896.8%
Contains more PhosphorusPhosphorus +111%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +19982.4%

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Walnut
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 AVitamin A +2500%
Contains more Vitamin EVitamin E +92.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +319.6%
Contains more Vitamin B5Vitamin B5 +52.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +127%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1382.6%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more Vitamin B6Vitamin B6 +93.2%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +4800%

All nutrients comparison - raw data values

Nutrient Smoked salmon Walnut DV% diff.
Polyunsaturated fat 0.995g 47.174g 308%
Copper 0.23mg 1.586mg 151%
Manganese 0.017mg 3.414mg 148%
Vitamin B12 3.26µg 0µg 136%
Fats 4.32g 65.21g 94%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Selenium 32.4µg 4.9µg 50%
Magnesium 18mg 158mg 33%
Sodium 672mg 2mg 29%
Calories 117kcal 654kcal 27%
Fiber 0g 6.7g 27%
Vitamin B1 0.023mg 0.341mg 27%
Phosphorus 164mg 346mg 26%
Iron 0.85mg 2.91mg 26%
Zinc 0.31mg 3.09mg 25%
Folate 2µg 98µg 24%
Saturated fat 0.929g 6.126g 24%
Vitamin B3 4.72mg 1.125mg 22%
Vitamin B6 0.278mg 0.537mg 20%
Monounsaturated fat 2.023g 8.933g 17%
Calcium 11mg 98mg 9%
Choline 89mg 39.2mg 9%
Potassium 175mg 441mg 8%
Cholesterol 23mg 0mg 8%
Protein 18.28g 15.23g 6%
Vitamin B5 0.87mg 0.57mg 6%
Carbs 0g 13.71g 5%
Vitamin E 1.35mg 0.7mg 4%
Vitamin B2 0.101mg 0.15mg 4%
Vitamin A 26µg 1µg 3%
Vitamin K 0.1µg 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 0g 7.01g N/A
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.205mg 0.17mg 0%
Threonine 0.801mg 0.596mg 0%
Isoleucine 0.842mg 0.625mg 0%
Leucine 1.486mg 1.17mg 0%
Lysine 1.679mg 0.424mg 0%
Methionine 0.541mg 0.236mg 0%
Phenylalanine 0.714mg 0.711mg 0%
Valine 0.942mg 0.753mg 0%
Histidine 0.538mg 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Walnut
Walnut
2
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 +20%
Contains more WaterWater +1669%
Contains more OtherOther +203.4%
Contains more FatsFats +1409.5%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Walnut
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 -84.8%
Contains more Mono. FatMonounsaturated fat +341.6%
Contains more Poly. FatPolyunsaturated fat +4641.1%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.