Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Walnut vs. Sockeye salmon — In-Depth Nutrition Comparison

Compare

Differences between walnut and sockeye salmon

  • Walnut has more copper, manganese, iron, magnesium, and fiber, while sockeye salmon has more vitamin B12, vitamin D, vitamin B3, and selenium.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% higher.
  • The amount of saturated fat in sockeye salmon is lower.

The food types used in this comparison are Nuts, walnuts, english and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Walnut vs Sockeye salmon 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
8
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +338.9%
Contains more CalciumCalcium +790.9%
Contains more IronIron +459.6%
Contains more CopperCopper +1986.8%
Contains more ZincZinc +461.8%
Contains more PhosphorusPhosphorus +13.4%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +26161.5%
Contains more SeleniumSelenium +624.5%
~equal in Potassium ~436mg

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
4
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +117.2%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +1300%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin EVitamin E +41.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +64%
Contains more Vitamin B3Vitamin B3 +799.8%
Contains more Vitamin B5Vitamin B5 +123.5%
Contains more Vitamin B6Vitamin B6 +54%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +187.2%

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +1070.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +187.1%
Contains more ProteinProtein +73.9%
Contains more WaterWater +1554.3%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +379.2%
Contains more Poly. FatPolyunsaturated fat +3454.9%
Contains less Sat. FatSaturated fat -84.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Sockeye salmon DV% diff.
Polyunsaturated fat 47.174g 1.327g 306%
Vitamin B12 0µg 4.47µg 186%
Copper 1.586mg 0.076mg 168%
Manganese 3.414mg 0.013mg 148%
Fats 65.21g 5.57g 92%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Selenium 4.9µg 35.5µg 56%
Vitamin B3 1.125mg 10.123mg 56%
Iron 2.91mg 0.52mg 30%
Magnesium 158mg 36mg 29%
Fiber 6.7g 0g 27%
Calories 654kcal 156kcal 25%
Zinc 3.09mg 0.55mg 23%
Protein 15.23g 26.48g 23%
Saturated fat 6.126g 0.969g 23%
Folate 98µg 7µg 23%
Vitamin B6 0.537mg 0.827mg 22%
Cholesterol 0mg 61mg 20%
Monounsaturated fat 8.933g 1.864g 18%
Vitamin B1 0.341mg 0.157mg 15%
Vitamin B5 0.57mg 1.274mg 14%
Choline 39.2mg 112.6mg 13%
Calcium 98mg 11mg 9%
Vitamin B2 0.15mg 0.246mg 7%
Vitamin A 1µg 58µg 6%
Phosphorus 346mg 305mg 6%
Carbs 13.71g 0g 5%
Sodium 2mg 92mg 4%
Vitamin E 0.7mg 0.99mg 2%
Vitamin K 2.7µg 0.1µg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 0g N/A
Potassium 441mg 436mg 0%
Sugar 2.61g 0g N/A
Starch 0.06g 0g 0%
Trans fat 0.023g N/A
Tryptophan 0.17mg 0.335mg 0%
Threonine 0.596mg 1.247mg 0%
Isoleucine 0.625mg 1.274mg 0%
Leucine 1.17mg 2.185mg 0%
Lysine 0.424mg 2.574mg 0%
Methionine 0.236mg 0.858mg 0%
Phenylalanine 0.711mg 1.086mg 0%
Valine 0.753mg 1.461mg 0%
Histidine 0.391mg 0.711mg 0%
Fructose 0.09g 0g 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
152%
Walnut
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 90mg)
Which food is cheaper?
Walnut
Walnut is cheaper (difference - $8)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 5.157g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.