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Walnut oil vs. Shark raw — In-Depth Nutrition Comparison

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Summary of differences between walnut oil and shark raw

  • Walnut oil has more vitamin K; however, shark raw is higher in selenium, vitamin B12, vitamin B6, phosphorus, vitamin B3, vitamin B5, and choline.
  • Shark raw covers your daily need for selenium, 66% more than walnut oil.
  • Walnut oil has 150 times more vitamin K than shark raw. While walnut oil has 15µg of vitamin K, shark raw has only 0.1µg.
  • Shark raw has less saturated fat.

These are the specific foods used in this comparison Oil, walnut and Fish, shark, mixed species, raw.

Infographic

Walnut oil vs Shark raw 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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin KVitamin K +14900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
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 B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +16150%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more FatsFats +2117.3%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains more Mono. FatMonounsaturated fat +1161.1%
Contains more Poly. FatPolyunsaturated fat +5197.1%
Contains less Sat. FatSaturated fat -89.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut oil Shark raw DV% diff.
Polyunsaturated fat 63.3g 1.195g 414%
Fats 100g 4.51g 147%
Selenium 0µg 36.5µg 66%
Vitamin B12 0µg 1.49µg 62%
Monounsaturated fat 22.8g 1.808g 52%
Protein 0g 20.98g 42%
Calories 884kcal 130kcal 38%
Saturated fat 9.1g 0.925g 37%
Vitamin B6 0mg 0.4mg 31%
Phosphorus 0mg 210mg 30%
Vitamin B3 0mg 2.938mg 18%
Cholesterol 0mg 51mg 17%
Vitamin B5 0mg 0.695mg 14%
Choline 0.4mg 65mg 12%
Magnesium 0mg 49mg 12%
Vitamin K 15µg 0.1µg 12%
Iron 0mg 0.84mg 11%
Vitamin A 0µg 70µg 8%
Vitamin B2 0mg 0.062mg 5%
Potassium 0mg 160mg 5%
Vitamin E 0.4mg 1mg 4%
Vitamin B1 0mg 0.042mg 4%
Zinc 0mg 0.43mg 4%
Copper 0mg 0.033mg 4%
Vitamin D 0IU 24IU 3%
Calcium 0mg 34mg 3%
Sodium 0mg 79mg 3%
Vitamin D 0µg 0.6µg 3%
Folate 0µg 3µg 1%
Manganese 0.015mg 1%
Tryptophan 0mg 0.235mg 0%
Threonine 0mg 0.92mg 0%
Isoleucine 0mg 0.967mg 0%
Leucine 0mg 1.705mg 0%
Lysine 0mg 1.926mg 0%
Methionine 0mg 0.621mg 0%
Phenylalanine 0mg 0.819mg 0%
Valine 0mg 1.081mg 0%
Histidine 0mg 0.618mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Shark raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
4%
Walnut oil
38%
Shark raw
Minerals Daily Need Coverage Score
0%
Walnut oil
41%
Shark raw

Comparison summary

Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 79mg)
Which food is lower in Saturated fat?
Shark raw
Shark raw is lower in Saturated fat (difference - 8.175g)
Which food is richer in minerals?
Shark raw
Shark raw is relatively richer in minerals
Which food is richer in vitamins?
Shark raw
Shark raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/nutrients
  2. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.