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  6. Walnut vs. Pacific saury raw

Walnut vs. Pacific saury raw — In-Depth Nutrition Comparison

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What are the differences between walnut and pacific saury raw?

  • Walnut is higher in copper, manganese, vitamin B6, magnesium, iron, fiber, vitamin B1, and zinc, yet pacific saury raw is higher in vitamin B12.
  • Walnut's daily need coverage for copper is 171% more.
  • The amount of saturated fat in pacific saury raw is lower.

We used Nuts, walnuts, english and Fish, pike, northern, raw types in this article.

Infographic

Walnut vs Pacific saury 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
9
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +409.7%
Contains more CalciumCalcium +71.9%
Contains more PotassiumPotassium +70.3%
Contains more IronIron +429.1%
Contains more CopperCopper +3009.8%
Contains more ZincZinc +361.2%
Contains more PhosphorusPhosphorus +57.3%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +1322.5%
Contains more SeleniumSelenium +157.1%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +487.9%
Contains more Vitamin B2Vitamin B2 +138.1%
Contains more Vitamin B6Vitamin B6 +359%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +553.3%
Contains more Vitamin CVitamin C +192.3%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +104.4%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +65.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +9350.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +57.5%
Contains more ProteinProtein +26.5%
Contains more WaterWater +1839.1%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +5589.8%
Contains more Poly. FatPolyunsaturated fat +23253.5%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Pacific saury raw
Lower in Cholesterol ok
Lower in Sodium 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 Walnut Pacific saury raw DV% diff.
Polyunsaturated fat 47.174g 0.202g 313%
Copper 1.586mg 0.051mg 171%
Manganese 3.414mg 0.24mg 138%
Fats 65.21g 0.69g 99%
Vitamin B12 0µg 2µg 83%
Vitamin B6 0.537mg 0.117mg 32%
Iron 2.91mg 0.55mg 30%
Magnesium 158mg 31mg 30%
Calories 654kcal 88kcal 28%
Saturated fat 6.126g 0.118g 27%
Fiber 6.7g 0g 27%
Vitamin B1 0.341mg 0.058mg 24%
Zinc 3.09mg 0.67mg 22%
Monounsaturated fat 8.933g 0.157g 22%
Folate 98µg 15µg 21%
Phosphorus 346mg 220mg 18%
Selenium 4.9µg 12.6µg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Protein 15.23g 19.26g 8%
Vitamin B2 0.15mg 0.063mg 7%
Vitamin B3 1.125mg 2.3mg 7%
Choline 39.2mg 65mg 5%
Potassium 441mg 259mg 5%
Carbs 13.71g 0g 5%
Vitamin B5 0.57mg 0.75mg 4%
Calcium 98mg 57mg 4%
Vitamin E 0.7mg 0.2mg 3%
Vitamin C 1.3mg 3.8mg 3%
Vitamin K 2.7µg 0.1µg 2%
Vitamin A 1µg 21µg 2%
Sodium 2mg 39mg 2%
Net carbs 7.01g 0g N/A
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.216mg 0%
Threonine 0.596mg 0.844mg 0%
Isoleucine 0.625mg 0.887mg 0%
Leucine 1.17mg 1.565mg 0%
Lysine 0.424mg 1.768mg 0%
Methionine 0.236mg 0.57mg 0%
Phenylalanine 0.711mg 0.752mg 0%
Valine 0.753mg 0.992mg 0%
Histidine 0.391mg 0.567mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
32%
Walnut
39%
Pacific saury raw
Minerals Daily Need Coverage Score
152%
Walnut
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 37mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 6.008g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw 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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.