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Walnut vs. Shark fin soup — In-Depth Nutrition Comparison

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A recap on differences between walnut and shark fin soup

  • Shark fin soup has less copper, manganese, phosphorus, vitamin B6, magnesium, fiber, vitamin B1, iron, and folate.
  • Walnut covers your daily copper needs 164% more than shark fin soup.
  • Shark fin soup has less saturated fat.

Food varieties used in this article are Nuts, walnuts, english and Soup, shark fin, restaurant-prepared.

Infographic

Walnut vs Shark fin 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% 3% 4.7% 35% 36% 22% 9% 65% 3.1% 0%
Contains more MagnesiumMagnesium +2157.1%
Contains more CalciumCalcium +880%
Contains more PotassiumPotassium +732.1%
Contains more IronIron +209.6%
Contains more CopperCopper +1368.5%
Contains more ZincZinc +276.8%
Contains more PhosphorusPhosphorus +1547.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +14125%
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.
Walnut
11
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% 0% 0% 6.8% 9% 9.2% 7.8% 6% 24% 0% 6.8% 0%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1163%
Contains more Vitamin B2Vitamin B2 +284.6%
Contains more Vitamin B3Vitamin B3 +128.2%
Contains more Vitamin B5Vitamin B5 +338.5%
Contains more Vitamin B6Vitamin B6 +1965.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +988.9%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
3% 2% 4% 90%
Protein: 3.2 g
Fats: 2 g
Carbs: 3.8 g
Water: 90.13 g
Other: 0.87 g
Contains more ProteinProtein +375.9%
Contains more FatsFats +3160.5%
Contains more CarbsCarbs +260.8%
Contains more OtherOther +104.6%
Contains more WaterWater +2114.5%

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 0.501 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 0.341 g
Contains more Mono. FatMonounsaturated fat +1432.2%
Contains more Poly. FatPolyunsaturated fat +13734%
Contains less Sat. FatSaturated fat -91.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Shark fin 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 Shark fin soup DV% diff.
Polyunsaturated fat 47.174g 0.341g 312%
Copper 1.586mg 0.108mg 164%
Manganese 3.414mg 0.024mg 147%
Fats 65.21g 2g 97%
Phosphorus 346mg 21mg 46%
Vitamin B6 0.537mg 0.026mg 39%
Magnesium 158mg 7mg 36%
Calories 654kcal 46kcal 30%
Fiber 6.7g 0g 27%
Vitamin B1 0.341mg 0.027mg 26%
Saturated fat 6.126g 0.501g 26%
Iron 2.91mg 0.94mg 25%
Protein 15.23g 3.2g 24%
Folate 98µg 9µg 22%
Sodium 2mg 501mg 22%
Zinc 3.09mg 0.82mg 21%
Monounsaturated fat 8.933g 0.583g 21%
Potassium 441mg 53mg 11%
Vitamin B5 0.57mg 0.13mg 9%
Selenium 4.9µg 9%
Vitamin B2 0.15mg 0.039mg 9%
Calcium 98mg 10mg 9%
Vitamin B12 0µg 0.19µg 8%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Vitamin B3 1.125mg 0.493mg 4%
Carbs 13.71g 3.8g 3%
Vitamin K 2.7µg 2%
Cholesterol 0mg 2mg 1%
Vitamin C 1.3mg 0.1mg 1%
Net carbs 7.01g 3.8g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 0µg 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 0.086g N/A
Omega-3 - DHA 0g 0.121g N/A
Omega-3 - DPA 0g 0.042g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Shark fin 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
5%
Shark fin soup
Minerals Daily Need Coverage Score
152%
Walnut
18%
Shark fin soup

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 499mg)
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?
Shark fin soup
Shark fin soup is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Shark fin soup
Shark fin soup is lower in Saturated fat (difference - 5.625g)
Which food is lower in glycemic index?
Shark fin soup
Shark fin soup is lower in glycemic index (difference - 0)
Which food is cheaper?
Shark fin soup
Shark fin 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. Shark fin soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174532/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.