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  6. Walnut vs. Salmon raw

Walnut vs. Salmon raw — In-Depth Nutrition Comparison

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Differences between walnut and salmon raw

  • Walnut has more copper, manganese, magnesium, fiber, iron, and zinc, while salmon raw has more vitamin B12, selenium, and vitamin B3.
  • Walnut's daily need coverage for copper is 148% higher.
  • The amount of saturated fat in salmon raw is lower.

The food types used in this comparison are Nuts, walnuts, english and Fish, salmon, Atlantic, wild, raw.

Infographic

Walnut vs Salmon 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.
Walnut
Walnut
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +444.8%
Contains more CalciumCalcium +716.7%
Contains more IronIron +263.8%
Contains more CopperCopper +534.4%
Contains more ZincZinc +382.8%
Contains more PhosphorusPhosphorus +73%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +21237.5%
Contains more PotassiumPotassium +11.1%
Contains more SeleniumSelenium +644.9%

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
6
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%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +292%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B3Vitamin B3 +598.7%
Contains more Vitamin B5Vitamin B5 +191.9%
Contains more Vitamin B6Vitamin B6 +52.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Walnut Salmon raw DV% diff.
Polyunsaturated fat 47.174g 2.539g 298%
Copper 1.586mg 0.25mg 148%
Manganese 3.414mg 0.016mg 148%
Vitamin B12 0µg 3.18µg 133%
Fats 65.21g 6.34g 91%
Selenium 4.9µg 36.5µg 57%
Vitamin B3 1.125mg 7.86mg 42%
Magnesium 158mg 29mg 31%
Fiber 6.7g 0g 27%
Calories 654kcal 142kcal 26%
Iron 2.91mg 0.8mg 26%
Saturated fat 6.126g 0.981g 23%
Zinc 3.09mg 0.64mg 22%
Vitamin B6 0.537mg 0.818mg 22%
Vitamin B5 0.57mg 1.664mg 22%
Phosphorus 346mg 200mg 21%
Folate 98µg 25µg 18%
Vitamin B2 0.15mg 0.38mg 18%
Cholesterol 0mg 55mg 18%
Monounsaturated fat 8.933g 2.103g 17%
Vitamin B1 0.341mg 0.226mg 10%
Protein 15.23g 19.84g 9%
Calcium 98mg 12mg 9%
Choline 39.2mg 7%
Carbs 13.71g 0g 5%
Vitamin E 0.7mg 5%
Sodium 2mg 44mg 2%
Vitamin K 2.7µg 2%
Vitamin C 1.3mg 0mg 1%
Vitamin A 1µg 12µg 1%
Potassium 441mg 490mg 1%
Net carbs 7.01g 0g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.222mg 0%
Threonine 0.596mg 0.87mg 0%
Isoleucine 0.625mg 0.914mg 0%
Leucine 1.17mg 1.613mg 0%
Lysine 0.424mg 1.822mg 0%
Methionine 0.236mg 0.587mg 0%
Phenylalanine 0.711mg 0.775mg 0%
Valine 0.753mg 1.022mg 0%
Histidine 0.391mg 0.584mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +928.5%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +30.3%
Contains more WaterWater +1583%
Contains more OtherOther +198.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +324.8%
Contains more Poly. FatPolyunsaturated fat +1758%
Contains less Sat. FatSaturated fat -84%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.