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Sockeye salmon vs. Walnut — In-Depth Nutrition Comparison

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Differences between sockeye salmon and walnut

  • Sockeye salmon has more vitamin B12, vitamin D, vitamin B3, and selenium, while walnut has more copper, manganese, iron, magnesium, and fiber.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% higher.
  • The amount of saturated fat in sockeye salmon is lower.

The food types used in this comparison are Fish, salmon, sockeye, cooked, dry heat and Nuts, walnuts, english.

Infographic

Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Walnut
8
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 +624.5%
Contains more MagnesiumMagnesium +338.9%
Contains more CalciumCalcium +790.9%
Contains more IronIron +459.6%
Contains more CopperCopper +1986.8%
Contains more ZincZinc +461.8%
Contains more PhosphorusPhosphorus +13.4%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +26161.5%
~equal in Potassium ~441mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Walnut
4
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 +5700%
Contains more Vitamin EVitamin E +41.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +64%
Contains more Vitamin B3Vitamin B3 +799.8%
Contains more Vitamin B5Vitamin B5 +123.5%
Contains more Vitamin B6Vitamin B6 +54%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +187.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +117.2%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +1300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +73.9%
Contains more WaterWater +1554.3%
Contains more FatsFats +1070.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +187.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 -84.2%
Contains more Mono. FatMonounsaturated fat +379.2%
Contains more Poly. FatPolyunsaturated fat +3454.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sockeye salmon Walnut
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
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon Walnut DV% diff.
Polyunsaturated fat 1.327g 47.174g 306%
Vitamin B12 4.47µg 0µg 186%
Copper 0.076mg 1.586mg 168%
Manganese 0.013mg 3.414mg 148%
Fats 5.57g 65.21g 92%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Selenium 35.5µg 4.9µg 56%
Vitamin B3 10.123mg 1.125mg 56%
Iron 0.52mg 2.91mg 30%
Magnesium 36mg 158mg 29%
Fiber 0g 6.7g 27%
Calories 156kcal 654kcal 25%
Zinc 0.55mg 3.09mg 23%
Protein 26.48g 15.23g 23%
Saturated fat 0.969g 6.126g 23%
Folate 7µg 98µg 23%
Vitamin B6 0.827mg 0.537mg 22%
Cholesterol 61mg 0mg 20%
Monounsaturated fat 1.864g 8.933g 18%
Vitamin B1 0.157mg 0.341mg 15%
Vitamin B5 1.274mg 0.57mg 14%
Choline 112.6mg 39.2mg 13%
Calcium 11mg 98mg 9%
Vitamin B2 0.246mg 0.15mg 7%
Vitamin A 58µg 1µg 6%
Phosphorus 305mg 346mg 6%
Carbs 0g 13.71g 5%
Sodium 92mg 2mg 4%
Vitamin E 0.99mg 0.7mg 2%
Vitamin K 0.1µg 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 0g 7.01g N/A
Potassium 436mg 441mg 0%
Sugar 0g 2.61g N/A
Starch 0g 0.06g 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.17mg 0%
Threonine 1.247mg 0.596mg 0%
Isoleucine 1.274mg 0.625mg 0%
Leucine 2.185mg 1.17mg 0%
Lysine 2.574mg 0.424mg 0%
Methionine 0.858mg 0.236mg 0%
Phenylalanine 1.086mg 0.711mg 0%
Valine 1.461mg 0.753mg 0%
Histidine 0.711mg 0.391mg 0%
Fructose 0g 0.09g 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye 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
113%
Sockeye salmon
32%
Walnut
Minerals Daily Need Coverage Score
47%
Sockeye salmon
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 90mg)
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?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 5.157g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.