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  6. Walnut vs. Salmon

Walnut vs. Salmon — In-Depth Nutrition Comparison

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Important differences between Walnut and Salmon

  • Walnut has more Copper, Manganese, Iron, Magnesium, Fiber, and Zinc, however, Salmon has more Vitamin B12, Vitamin D, Selenium, and Vitamin B3.
  • Walnut's daily need coverage for Copper is 171% more.

The food varieties used in the comparison are Nuts, walnuts, english and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Walnut vs Salmon 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.
Walnut
Walnut
9
:
1
Salmon
Salmon
Contains more Calcium +553.3%
Contains more Iron +755.9%
Contains more Magnesium +426.7%
Contains more Phosphorus +37.3%
Contains more Potassium +14.8%
Contains less Sodium -96.7%
Contains more Zinc +618.6%
Contains more Copper +3136.7%
Contains more Manganese +21237.5%
Contains more Selenium +744.9%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +553.3%
Contains more Iron +755.9%
Contains more Magnesium +426.7%
Contains more Phosphorus +37.3%
Contains more Potassium +14.8%
Contains less Sodium -96.7%
Contains more Zinc +618.6%
Contains more Copper +3136.7%
Contains more Manganese +21237.5%
Contains more Selenium +744.9%

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.
Walnut
Walnut
4
:
8
Salmon
Salmon
Contains more Vitamin B2 +11.1%
Contains more Folate +188.2%
Contains more Vitamin K +2600%
Contains more Vitamin A +1050%
Contains more Vitamin E +62.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +184.6%
Contains more Vitamin B3 +615.1%
Contains more Vitamin B5 +158.8%
Contains more Vitamin B6 +20.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.34
Equal in Vitamin B2 - 0.135
Walnut
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%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin B2 +11.1%
Contains more Folate +188.2%
Contains more Vitamin K +2600%
Contains more Vitamin A +1050%
Contains more Vitamin E +62.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +184.6%
Contains more Vitamin B3 +615.1%
Contains more Vitamin B5 +158.8%
Contains more Vitamin B6 +20.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.34
Equal in Vitamin B2 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Salmon
Salmon
Contains more Fats +428%
Contains more Carbs +∞%
Contains more Other +122.5%
Contains more Protein +45.1%
Contains more Water +1490.9%
Walnut
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
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Fats +428%
Contains more Carbs +∞%
Contains more Other +122.5%
Contains more Protein +45.1%
Contains more Water +1490.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Salmon
Salmon
Contains more Monounsaturated Fat +113.7%
Contains more Polyunsaturated fat +936.1%
Contains less Saturated Fat -60.9%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains more Monounsaturated Fat +113.7%
Contains more Polyunsaturated fat +936.1%
Contains less Saturated Fat -60.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Salmon
Lower in Sodium ok
Lower in Cholesterol 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 Walnut Salmon Opinion
Net carbs 7.01g 0g Walnut
Protein 15.23g 22.1g Salmon
Fats 65.21g 12.35g Walnut
Carbs 13.71g 0g Walnut
Calories 654kcal 206kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 0g Salmon
Fiber 6.7g 0g Walnut
Calcium 98mg 15mg Walnut
Iron 2.91mg 0.34mg Walnut
Magnesium 158mg 30mg Walnut
Phosphorus 346mg 252mg Walnut
Potassium 441mg 384mg Walnut
Sodium 2mg 61mg Walnut
Zinc 3.09mg 0.43mg Walnut
Copper 1.586mg 0.049mg Walnut
Manganese 3.414mg 0.016mg Walnut
Selenium 4.9µg 41.4µg Salmon
Vitamin A 20IU 230IU Salmon
Vitamin A RAE 1µg 69µg Salmon
Vitamin E 0.7mg 1.14mg Salmon
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 1.3mg 3.7mg Salmon
Vitamin B1 0.341mg 0.34mg Walnut
Vitamin B2 0.15mg 0.135mg Walnut
Vitamin B3 1.125mg 8.045mg Salmon
Vitamin B5 0.57mg 1.475mg Salmon
Vitamin B6 0.537mg 0.647mg Salmon
Folate 98µg 34µg Walnut
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 2.7µg 0.1µg Walnut
Tryptophan 0.17mg 0.248mg Salmon
Threonine 0.596mg 0.969mg Salmon
Isoleucine 0.625mg 1.018mg Salmon
Leucine 1.17mg 1.796mg Salmon
Lysine 0.424mg 2.03mg Salmon
Methionine 0.236mg 0.654mg Salmon
Phenylalanine 0.711mg 0.863mg Salmon
Valine 0.753mg 1.139mg Salmon
Histidine 0.391mg 0.651mg Salmon
Cholesterol 0mg 63mg Walnut
Saturated Fat 6.126g 2.397g Salmon
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 8.933g 4.181g Walnut
Polyunsaturated fat 47.174g 4.553g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Salmon
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
33%
Walnut
110%
Salmon
Minerals Daily Need Coverage Score
152%
Walnut
44%
Salmon

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 63mg)
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?
Salmon
Salmon is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 3.729g)
Which food is richer in vitamins?
Salmon
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.