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Walnut vs. Fish soup — In-Depth Nutrition Comparison

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How are walnut and fish soup different?

  • Walnut is higher in copper, manganese, phosphorus, vitamin B6, iron, magnesium, zinc, and fiber; however, fish soup is richer in vitamin B12.
  • Daily need coverage for copper for walnut is 170% higher.
  • Fish soup has less saturated fat.

Nuts, walnuts, english and Soup, stock, fish, home-prepared are the varieties used in this article.

Infographic

Walnut vs Fish soup infographic
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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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
Contains more MagnesiumMagnesium +2157.1%
Contains more CalciumCalcium +3166.7%
Contains more PotassiumPotassium +206.3%
Contains more IronIron +29000%
Contains more CopperCopper +2634.5%
Contains more ZincZinc +5050%
Contains more PhosphorusPhosphorus +517.9%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +6465.4%
Contains more SeleniumSelenium +390%

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
9
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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin EVitamin E +311.8%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +97.4%
Contains more Vitamin B5Vitamin B5 +73.3%
Contains more Vitamin B6Vitamin B6 +1351.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4800%
Contains more CholineCholine +460%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.186mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 g
Contains more ProteinProtein +573.9%
Contains more FatsFats +7950.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +439.4%
Contains more WaterWater +2273.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains more Mono. FatMonounsaturated fat +3685.2%
Contains more Poly. FatPolyunsaturated fat +34084.1%
Contains less Sat. FatSaturated fat -96.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Fish soup DV% diff.
Polyunsaturated fat 47.174g 0.138g 314%
Copper 1.586mg 0.058mg 170%
Manganese 3.414mg 0.052mg 146%
Fats 65.21g 0.81g 99%
Phosphorus 346mg 56mg 41%
Vitamin B6 0.537mg 0.037mg 38%
Magnesium 158mg 7mg 36%
Iron 2.91mg 0.01mg 36%
Calories 654kcal 16kcal 32%
Vitamin B12 0µg 0.69µg 29%
Zinc 3.09mg 0.06mg 28%
Saturated fat 6.126g 0.203g 27%
Fiber 6.7g 0g 27%
Protein 15.23g 2.26g 26%
Vitamin B1 0.341mg 0.033mg 26%
Folate 98µg 2µg 24%
Monounsaturated fat 8.933g 0.236g 22%
Calcium 98mg 3mg 10%
Potassium 441mg 144mg 9%
Sodium 2mg 156mg 7%
Selenium 4.9µg 1µg 7%
Choline 39.2mg 7mg 6%
Vitamin B2 0.15mg 0.076mg 6%
Carbs 13.71g 0g 5%
Vitamin B5 0.57mg 0.329mg 5%
Vitamin E 0.7mg 0.17mg 4%
Vitamin K 2.7µg 0µg 2%
Vitamin C 1.3mg 0.1mg 1%
Net carbs 7.01g 0g N/A
Cholesterol 0mg 1mg 0%
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Vitamin A 1µg 2µg 0%
Vitamin B3 1.125mg 1.186mg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0g 0.035g N/A
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Fish soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Walnut
13%
Fish soup
Minerals Daily Need Coverage Score
152%
Walnut
10%
Fish soup

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 154mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Fish soup
Fish soup is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Fish soup
Fish soup is lower in Saturated fat (difference - 5.923g)
Which food is lower in glycemic index?
Fish soup
Fish soup is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish soup
Fish soup is cheaper (difference - $5)

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. Fish soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.