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  6. Walnut vs. Tuna

Walnut vs. Tuna — In-Depth Nutrition Comparison

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What are the main differences between Walnut and Tuna?

  • Walnut is richer in Copper, Manganese, Magnesium, Fiber, and Iron, yet Tuna is richer in Selenium, Vitamin B3, Vitamin B12, and Vitamin B6.
  • Tuna's daily need coverage for Selenium is 188% higher.
  • Tuna contains less Saturated Fat.

We used Nuts, walnuts, english and Fish, tuna, yellowfin, fresh, cooked, dry heat types in this comparison.

Infographic

Walnut vs Tuna 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
8
:
2
Tuna
Tuna
Contains more Calcium +2350%
Contains more Iron +216.3%
Contains more Magnesium +276.2%
Contains less Sodium -96.3%
Contains more Zinc +586.7%
Contains more Copper +3588.4%
Contains more Manganese +26161.5%
Contains more Potassium +19.5%
Contains more Selenium +2108.2%
Equal in Phosphorus - 333
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +2350%
Contains more Iron +216.3%
Contains more Magnesium +276.2%
Contains less Sodium -96.3%
Contains more Zinc +586.7%
Contains more Copper +3588.4%
Contains more Manganese +26161.5%
Contains more Potassium +19.5%
Contains more Selenium +2108.2%
Equal in Phosphorus - 333

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
7
:
5
Tuna
Tuna
Contains more Vitamin E +141.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B5 +70.7%
Contains more Folate +4800%
Contains more Vitamin K +2600%
Contains more Vitamin A +225%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1861.8%
Contains more Vitamin B6 +93.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.137
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin E +141.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B5 +70.7%
Contains more Folate +4800%
Contains more Vitamin K +2600%
Contains more Vitamin A +225%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1861.8%
Contains more Vitamin B6 +93.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.137

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Tuna
Tuna
Contains more Fats +10952.5%
Contains more Carbs +∞%
Contains more Other +39.1%
Contains more Protein +91.4%
Contains more Water +1594.8%
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +10952.5%
Contains more Carbs +∞%
Contains more Other +39.1%
Contains more Protein +91.4%
Contains more Water +1594.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +6373.2%
Contains more Polyunsaturated fat +26856.6%
Contains less Saturated Fat -96.7%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +6373.2%
Contains more Polyunsaturated fat +26856.6%
Contains less Saturated Fat -96.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Tuna
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 Tuna Opinion
Net carbs 7.01g 0g Walnut
Protein 15.23g 29.15g Tuna
Fats 65.21g 0.59g Walnut
Carbs 13.71g 0g Walnut
Calories 654kcal 130kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 0g Tuna
Fiber 6.7g 0g Walnut
Calcium 98mg 4mg Walnut
Iron 2.91mg 0.92mg Walnut
Magnesium 158mg 42mg Walnut
Phosphorus 346mg 333mg Walnut
Potassium 441mg 527mg Tuna
Sodium 2mg 54mg Walnut
Zinc 3.09mg 0.45mg Walnut
Copper 1.586mg 0.043mg Walnut
Manganese 3.414mg 0.013mg Walnut
Selenium 4.9µg 108.2µg Tuna
Vitamin A 20IU 65IU Tuna
Vitamin A RAE 1µg 22µg Tuna
Vitamin E 0.7mg 0.29mg Walnut
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.134mg Walnut
Vitamin B2 0.15mg 0.137mg Walnut
Vitamin B3 1.125mg 22.07mg Tuna
Vitamin B5 0.57mg 0.334mg Walnut
Vitamin B6 0.537mg 1.038mg Tuna
Folate 98µg 2µg Walnut
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 2.7µg 0.1µg Walnut
Tryptophan 0.17mg 0.313mg Tuna
Threonine 0.596mg 1.224mg Tuna
Isoleucine 0.625mg 1.287mg Tuna
Leucine 1.17mg 2.27mg Tuna
Lysine 0.424mg 2.565mg Tuna
Methionine 0.236mg 0.827mg Tuna
Phenylalanine 0.711mg 1.091mg Tuna
Valine 0.753mg 1.438mg Tuna
Histidine 0.391mg 0.822mg Tuna
Cholesterol 0mg 47mg Walnut
Trans Fat 0.02g Walnut
Saturated Fat 6.126g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 8.933g 0.138g Walnut
Polyunsaturated fat 47.174g 0.175g Walnut
Omega-6 - Eicosadienoic acid 0g 0.002g Tuna

Which food is preferable for your diet?

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

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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
33%
Walnut
92%
Tuna
Minerals Daily Need Coverage Score
152%
Walnut
88%
Tuna

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 5.921g)
Which food is cheaper?
Tuna
Tuna 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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.