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  6. Walnut vs. Shark raw

Walnut vs. Shark raw — In-Depth Nutrition Comparison

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Significant differences between Walnut and Shark raw

  • Walnut has more Copper, Manganese, Fiber, Magnesium, Iron, Vitamin B1, and Zinc, however, Shark raw is richer in Vitamin B12, and Selenium.
  • Walnut covers your daily Copper needs 173% more than Shark raw.
  • Shark raw contains less Saturated Fat.

Specific food types used in this comparison are Nuts, walnuts, english and Fish, shark, mixed species, raw.

Infographic

Walnut vs Shark 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
:
1
Shark raw
Shark raw
Contains more Calcium +188.2%
Contains more Iron +246.4%
Contains more Magnesium +222.4%
Contains more Phosphorus +64.8%
Contains more Potassium +175.6%
Contains less Sodium -97.5%
Contains more Zinc +618.6%
Contains more Copper +4706.1%
Contains more Manganese +22660%
Contains more Selenium +644.9%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Shark raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 32% 35% 90% 15% 11% 12% 11% 2% 200%
Contains more Calcium +188.2%
Contains more Iron +246.4%
Contains more Magnesium +222.4%
Contains more Phosphorus +64.8%
Contains more Potassium +175.6%
Contains less Sodium -97.5%
Contains more Zinc +618.6%
Contains more Copper +4706.1%
Contains more Manganese +22660%
Contains more Selenium +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
:
6
Shark raw
Shark raw
Contains more Vitamin C +∞%
Contains more Vitamin B1 +711.9%
Contains more Vitamin B2 +141.9%
Contains more Vitamin B6 +34.3%
Contains more Folate +3166.7%
Contains more Vitamin K +2600%
Contains more Vitamin A +1065%
Contains more Vitamin E +42.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +161.2%
Contains more Vitamin B5 +21.9%
Contains more Vitamin B12 +∞%
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%
Shark raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 20% 18% 0% 11% 15% 56% 42% 93% 3% 187% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +711.9%
Contains more Vitamin B2 +141.9%
Contains more Vitamin B6 +34.3%
Contains more Folate +3166.7%
Contains more Vitamin K +2600%
Contains more Vitamin A +1065%
Contains more Vitamin E +42.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +161.2%
Contains more Vitamin B5 +21.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Shark raw
Shark raw
Contains more Fats +1345.9%
Contains more Carbs +∞%
Contains more Other +91.4%
Contains more Protein +37.8%
Contains more Water +1707.9%
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
Shark raw
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more Fats +1345.9%
Contains more Carbs +∞%
Contains more Other +91.4%
Contains more Protein +37.8%
Contains more Water +1707.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Shark raw
Shark raw
Contains more Monounsaturated Fat +394.1%
Contains more Polyunsaturated fat +3847.6%
Contains less Saturated Fat -84.9%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Shark raw
24% 46% 30%
Saturated Fat: 0.925 g
Monounsaturated Fat: 1.808 g
Polyunsaturated fat: 1.195 g
Contains more Monounsaturated Fat +394.1%
Contains more Polyunsaturated fat +3847.6%
Contains less Saturated Fat -84.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Shark raw
Lower in Sodium ok
Lower in Cholesterol 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 Shark raw Opinion
Net carbs 7.01g 0g Walnut
Protein 15.23g 20.98g Shark raw
Fats 65.21g 4.51g Walnut
Carbs 13.71g 0g Walnut
Calories 654kcal 130kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 0g Shark raw
Fiber 6.7g 0g Walnut
Calcium 98mg 34mg Walnut
Iron 2.91mg 0.84mg Walnut
Magnesium 158mg 49mg Walnut
Phosphorus 346mg 210mg Walnut
Potassium 441mg 160mg Walnut
Sodium 2mg 79mg Walnut
Zinc 3.09mg 0.43mg Walnut
Copper 1.586mg 0.033mg Walnut
Manganese 3.414mg 0.015mg Walnut
Selenium 4.9µg 36.5µg Shark raw
Vitamin A 20IU 233IU Shark raw
Vitamin A RAE 1µg 70µg Shark raw
Vitamin E 0.7mg 1mg Shark raw
Vitamin D 0IU 24IU Shark raw
Vitamin D 0µg 0.6µg Shark raw
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.042mg Walnut
Vitamin B2 0.15mg 0.062mg Walnut
Vitamin B3 1.125mg 2.938mg Shark raw
Vitamin B5 0.57mg 0.695mg Shark raw
Vitamin B6 0.537mg 0.4mg Walnut
Folate 98µg 3µg Walnut
Vitamin B12 0µg 1.49µg Shark raw
Vitamin K 2.7µg 0.1µg Walnut
Tryptophan 0.17mg 0.235mg Shark raw
Threonine 0.596mg 0.92mg Shark raw
Isoleucine 0.625mg 0.967mg Shark raw
Leucine 1.17mg 1.705mg Shark raw
Lysine 0.424mg 1.926mg Shark raw
Methionine 0.236mg 0.621mg Shark raw
Phenylalanine 0.711mg 0.819mg Shark raw
Valine 0.753mg 1.081mg Shark raw
Histidine 0.391mg 0.618mg Shark raw
Cholesterol 0mg 51mg Walnut
Saturated Fat 6.126g 0.925g Shark raw
Omega-3 - DHA 0g 0.527g Shark raw
Omega-3 - EPA 0g 0.316g Shark raw
Omega-3 - DPA 0g 0.109g Shark raw
Monounsaturated Fat 8.933g 1.808g Walnut
Polyunsaturated fat 47.174g 1.195g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Shark raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
38%
Shark raw
Minerals Daily Need Coverage Score
152%
Walnut
41%
Shark raw

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 77mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 51mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Shark raw
Shark raw is lower in Saturated Fat (difference - 5.201g)
Which food is cheaper?
Shark raw
Shark 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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.