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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
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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more MagnesiumMagnesium +222.4%
Contains more CalciumCalcium +188.2%
Contains more PotassiumPotassium +175.6%
Contains more IronIron +246.4%
Contains more CopperCopper +4706.1%
Contains more ZincZinc +618.6%
Contains more PhosphorusPhosphorus +64.8%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +22660%
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
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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +711.9%
Contains more Vitamin B2Vitamin B2 +141.9%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +3166.7%
Contains more Vitamin AVitamin A +6900%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +161.2%
Contains more Vitamin B5Vitamin B5 +21.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +65.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more FatsFats +1345.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +91.4%
Contains more ProteinProtein +37.8%
Contains more WaterWater +1707.9%

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains more Mono. FatMonounsaturated fat +394.1%
Contains more Poly. FatPolyunsaturated fat +3847.6%
Contains less Sat. FatSaturated 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 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 Shark raw DV% diff.
Polyunsaturated fat 47.174g 1.195g 307%
Copper 1.586mg 0.033mg 173%
Manganese 3.414mg 0.015mg 148%
Fats 65.21g 4.51g 93%
Vitamin B12 0µg 1.49µg 62%
Selenium 4.9µg 36.5µg 57%
Fiber 6.7g 0g 27%
Calories 654kcal 130kcal 26%
Iron 2.91mg 0.84mg 26%
Magnesium 158mg 49mg 26%
Vitamin B1 0.341mg 0.042mg 25%
Saturated fat 6.126g 0.925g 24%
Folate 98µg 3µg 24%
Zinc 3.09mg 0.43mg 24%
Phosphorus 346mg 210mg 19%
Monounsaturated fat 8.933g 1.808g 18%
Cholesterol 0mg 51mg 17%
Protein 15.23g 20.98g 12%
Vitamin B6 0.537mg 0.4mg 11%
Vitamin B3 1.125mg 2.938mg 11%
Potassium 441mg 160mg 8%
Vitamin A 1µg 70µg 8%
Vitamin B2 0.15mg 0.062mg 7%
Calcium 98mg 34mg 6%
Carbs 13.71g 0g 5%
Choline 39.2mg 65mg 5%
Vitamin D 0µg 0.6µg 3%
Sodium 2mg 79mg 3%
Vitamin D 0IU 24IU 3%
Vitamin B5 0.57mg 0.695mg 3%
Vitamin K 2.7µg 0.1µg 2%
Vitamin E 0.7mg 1mg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 0g N/A
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.235mg 0%
Threonine 0.596mg 0.92mg 0%
Isoleucine 0.625mg 0.967mg 0%
Leucine 1.17mg 1.705mg 0%
Lysine 0.424mg 1.926mg 0%
Methionine 0.236mg 0.621mg 0%
Phenylalanine 0.711mg 0.819mg 0%
Valine 0.753mg 1.081mg 0%
Histidine 0.391mg 0.618mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g N/A

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 77mg)
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.