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Tuna vs. Walnut — In-Depth Nutrition Comparison

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What are the main differences between Tuna and Walnut?

  • Tuna is richer in Selenium, Vitamin B3, Vitamin B12, and Vitamin B6, yet Walnut is richer in Copper, Manganese, Magnesium, Fiber, and Iron.
  • Tuna's daily need coverage for Selenium is 188% higher.
  • Tuna contains less Saturated Fat.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Nuts, walnuts, english types in this comparison.

Infographic

Tuna 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.
Tuna
2
:
8
Walnut
Contains more Potassium +19.5%
Contains more Selenium +2108.2%
Contains more Calcium +2350%
Contains more Iron +216.3%
Contains more Magnesium +276.2%
Contains less Sodium -96.3%
Contains more Zinc +586.7%
Contains more Copper +3588.4%
Contains more Manganese +26161.5%
Equal in Phosphorus - 346
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Potassium +19.5%
Contains more Selenium +2108.2%
Contains more Calcium +2350%
Contains more Iron +216.3%
Contains more Magnesium +276.2%
Contains less Sodium -96.3%
Contains more Zinc +586.7%
Contains more Copper +3588.4%
Contains more Manganese +26161.5%
Equal in Phosphorus - 346

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.
Tuna
5
:
7
Walnut
Contains more Vitamin A +225%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1861.8%
Contains more Vitamin B6 +93.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +141.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B5 +70.7%
Contains more Folate +4800%
Contains more Vitamin K +2600%
Equal in Vitamin B2 - 0.15
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
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 +225%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1861.8%
Contains more Vitamin B6 +93.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +141.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B5 +70.7%
Contains more Folate +4800%
Contains more Vitamin K +2600%
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
:
3
Walnut
Contains more Protein +91.4%
Contains more Water +1594.8%
Contains more Fats +10952.5%
Contains more Carbs +∞%
Contains more Other +39.1%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
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 +91.4%
Contains more Water +1594.8%
Contains more Fats +10952.5%
Contains more Carbs +∞%
Contains more Other +39.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
1
:
2
Walnut
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +6373.2%
Contains more Polyunsaturated fat +26856.6%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +6373.2%
Contains more Polyunsaturated fat +26856.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna 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 Tuna Walnut Opinion
Net carbs 0g 7.01g Walnut
Protein 29.15g 15.23g Tuna
Fats 0.59g 65.21g Walnut
Carbs 0g 13.71g Walnut
Calories 130kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 0g 2.61g Tuna
Fiber 0g 6.7g Walnut
Calcium 4mg 98mg Walnut
Iron 0.92mg 2.91mg Walnut
Magnesium 42mg 158mg Walnut
Phosphorus 333mg 346mg Walnut
Potassium 527mg 441mg Tuna
Sodium 54mg 2mg Walnut
Zinc 0.45mg 3.09mg Walnut
Copper 0.043mg 1.586mg Walnut
Manganese 0.013mg 3.414mg Walnut
Selenium 108.2µg 4.9µg Tuna
Vitamin A 65IU 20IU Tuna
Vitamin A RAE 22µg 1µg Tuna
Vitamin E 0.29mg 0.7mg Walnut
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.134mg 0.341mg Walnut
Vitamin B2 0.137mg 0.15mg Walnut
Vitamin B3 22.07mg 1.125mg Tuna
Vitamin B5 0.334mg 0.57mg Walnut
Vitamin B6 1.038mg 0.537mg Tuna
Folate 2µg 98µg Walnut
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 2.7µg Walnut
Tryptophan 0.313mg 0.17mg Tuna
Threonine 1.224mg 0.596mg Tuna
Isoleucine 1.287mg 0.625mg Tuna
Leucine 2.27mg 1.17mg Tuna
Lysine 2.565mg 0.424mg Tuna
Methionine 0.827mg 0.236mg Tuna
Phenylalanine 1.091mg 0.711mg Tuna
Valine 1.438mg 0.753mg Tuna
Histidine 0.822mg 0.391mg Tuna
Cholesterol 47mg 0mg Walnut
Trans Fat 0.02g Walnut
Saturated Fat 0.205g 6.126g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 8.933g Walnut
Polyunsaturated fat 0.175g 47.174g Walnut
Omega-6 - Eicosadienoic acid 0.002g 0g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
92%
Tuna
33%
Walnut
Minerals Daily Need Coverage Score
88%
Tuna
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 5.921g)
Which food is cheaper?
Tuna
Tuna 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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.