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  6. Surimi vs. Walnut

Surimi vs. Walnut — In-Depth Nutrition Comparison

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The main differences between surimi and walnut

  • Surimi is richer in vitamin B12 and selenium, yet walnut is richer in copper, manganese, vitamin B6, iron, magnesium, fiber, and vitamin B1.
  • Daily need coverage for copper for walnut is 173% higher.
  • Surimi contains less saturated fat.
  • Walnut has a lower glycemic index than surimi.

Food types used in this article are Fish, surimi and Nuts, walnuts, english.

Infographic

Surimi 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.
Surimi
Surimi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +473.5%
Contains more MagnesiumMagnesium +267.4%
Contains more CalciumCalcium +988.9%
Contains more PotassiumPotassium +293.8%
Contains more IronIron +1019.2%
Contains more CopperCopper +4856.3%
Contains more ZincZinc +836.4%
Contains more PhosphorusPhosphorus +22.7%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +30936.4%

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.
Surimi
Surimi
2
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Walnut
Walnut
10
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 +1900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +11.1%
Contains more Vitamin B1Vitamin B1 +1605%
Contains more Vitamin B2Vitamin B2 +614.3%
Contains more Vitamin B3Vitamin B3 +411.4%
Contains more Vitamin B5Vitamin B5 +714.3%
Contains more Vitamin B6Vitamin B6 +1690%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +4800%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Surimi Walnut DV% diff.
Polyunsaturated fat 0.443g 47.174g 312%
Copper 0.032mg 1.586mg 173%
Manganese 0.011mg 3.414mg 148%
Fats 0.9g 65.21g 99%
Vitamin B12 1.6µg 0µg 67%
Selenium 28.1µg 4.9µg 42%
Vitamin B6 0.03mg 0.537mg 39%
Iron 0.26mg 2.91mg 33%
Calories 99kcal 654kcal 28%
Magnesium 43mg 158mg 27%
Saturated fat 0.191g 6.126g 27%
Fiber 0g 6.7g 27%
Vitamin B1 0.02mg 0.341mg 27%
Zinc 0.33mg 3.09mg 25%
Folate 2µg 98µg 24%
Monounsaturated fat 0.149g 8.933g 22%
Vitamin B5 0.07mg 0.57mg 10%
Vitamin B2 0.021mg 0.15mg 10%
Potassium 112mg 441mg 10%
Cholesterol 30mg 0mg 10%
Phosphorus 282mg 346mg 9%
Calcium 9mg 98mg 9%
Choline 39.2mg 7%
Sodium 143mg 2mg 6%
Vitamin B3 0.22mg 1.125mg 6%
Vitamin A 20µg 1µg 2%
Carbs 6.85g 13.71g 2%
Vitamin K 0.1µg 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Protein 15.18g 15.23g 0%
Net carbs 6.85g 7.01g N/A
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Vitamin E 0.63mg 0.7mg 0%
Tryptophan 0.092mg 0.17mg 0%
Threonine 0.734mg 0.596mg 0%
Isoleucine 0.709mg 0.625mg 0%
Leucine 1.202mg 1.17mg 0%
Lysine 1.387mg 0.424mg 0%
Methionine 0.515mg 0.236mg 0%
Phenylalanine 0.595mg 0.711mg 0%
Valine 0.77mg 0.753mg 0%
Histidine 0.35mg 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0.157g 0g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Walnut
Walnut
4
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 WaterWater +1775.7%
Contains more FatsFats +7145.6%
Contains more CarbsCarbs +100.1%
Contains more OtherOther +143.8%
~equal in Protein ~15.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 -96.9%
Contains more Mono. FatMonounsaturated fat +5895.3%
Contains more Poly. FatPolyunsaturated fat +10548.8%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.