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Table salt vs. Walnut — In-Depth Nutrition Comparison

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Important differences between table salt and walnut

  • Table salt has less copper, manganese, phosphorus, vitamin B6, magnesium, iron, vitamin B1, and zinc.
  • Table salt's daily need coverage for sodium is 1685% more.
  • Walnut is lower in sodium.

The food varieties used in the comparison are Salt, table and Nuts, walnuts, english.

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Walnut
10
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 MagnesiumMagnesium +15700%
Contains more CalciumCalcium +308.3%
Contains more PotassiumPotassium +5412.5%
Contains more IronIron +781.8%
Contains more CopperCopper +5186.7%
Contains more ZincZinc +2990%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3314%
Contains more SeleniumSelenium +4800%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Walnut
11
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
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 OtherOther +5506.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1935%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Walnut DV% diff.
Sodium 38758mg 2mg 1685%
Polyunsaturated fat 0g 47.174g 314%
Copper 0.03mg 1.586mg 173%
Manganese 0.1mg 3.414mg 144%
Fats 0g 65.21g 100%
Phosphorus 0mg 346mg 49%
Vitamin B6 0mg 0.537mg 41%
Magnesium 1mg 158mg 37%
Calories 0kcal 654kcal 33%
Iron 0.33mg 2.91mg 32%
Protein 0g 15.23g 30%
Saturated fat 0g 6.126g 28%
Vitamin B1 0mg 0.341mg 28%
Zinc 0.1mg 3.09mg 27%
Fiber 0g 6.7g 27%
Folate 0µg 98µg 25%
Monounsaturated fat 0g 8.933g 22%
Potassium 8mg 441mg 13%
Vitamin B2 0mg 0.15mg 12%
Vitamin B5 0mg 0.57mg 11%
Selenium 0.1µg 4.9µg 9%
Calcium 24mg 98mg 7%
Vitamin B3 0mg 1.125mg 7%
Choline 0mg 39.2mg 7%
Vitamin E 0mg 0.7mg 5%
Carbs 0g 13.71g 5%
Vitamin K 0µg 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%
Vitamin A 0µg 1µg 0%
Tryptophan 0mg 0.17mg 0%
Threonine 0mg 0.596mg 0%
Isoleucine 0mg 0.625mg 0%
Leucine 0mg 1.17mg 0%
Lysine 0mg 0.424mg 0%
Methionine 0mg 0.236mg 0%
Phenylalanine 0mg 0.711mg 0%
Valine 0mg 0.753mg 0%
Histidine 0mg 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt 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
0%
Table salt
32%
Walnut
Minerals Daily Need Coverage Score
510%
Table salt
152%
Walnut

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 38756mg)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $4.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.