Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Salmon raw
  5. Compare
  6. Salmon raw vs. Walnut

Salmon raw vs. Walnut — In-Depth Nutrition Comparison

Compare

Differences between salmon raw and walnut

  • Salmon raw has more vitamin B12, selenium, and vitamin B3, while walnut has more copper, manganese, fats, magnesium, fiber, and iron.
  • Walnut's daily need coverage for copper is 148% higher.
  • The amount of saturated fat in salmon raw is lower.

The food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Nuts, walnuts, english.

Infographic

Salmon raw vs Walnut infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Walnut
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%
Contains more SeleniumSelenium +644.9%
Contains more MagnesiumMagnesium +444.8%
Contains more CalciumCalcium +716.7%
Contains more IronIron +263.8%
Contains more CopperCopper +534.4%
Contains more ZincZinc +382.8%
Contains more PhosphorusPhosphorus +73%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +21237.5%
~equal in Potassium ~441mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 4% 0% 57% 88% 147% 100% 189% 398% 0% 19%
Walnut
Walnut
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B3Vitamin B3 +598.7%
Contains more Vitamin B5Vitamin B5 +191.9%
Contains more Vitamin B6Vitamin B6 +52.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +292%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Walnut DV% diff.
Polyunsaturated fat 2.539g 47.174g 298%
Copper 0.25mg 1.586mg 148%
Manganese 0.016mg 3.414mg 148%
Vitamin B12 3.18µg 0µg 133%
Fats 6.34g 65.21g 91%
Selenium 36.5µg 4.9µg 57%
Vitamin B3 7.86mg 1.125mg 42%
Magnesium 29mg 158mg 31%
Fiber 0g 6.7g 27%
Calories 142kcal 654kcal 26%
Iron 0.8mg 2.91mg 26%
Saturated fat 0.981g 6.126g 23%
Zinc 0.64mg 3.09mg 22%
Vitamin B5 1.664mg 0.57mg 22%
Vitamin B6 0.818mg 0.537mg 22%
Phosphorus 200mg 346mg 21%
Cholesterol 55mg 0mg 18%
Vitamin B2 0.38mg 0.15mg 18%
Folate 25µg 98µg 18%
Monounsaturated fat 2.103g 8.933g 17%
Vitamin B1 0.226mg 0.341mg 10%
Protein 19.84g 15.23g 9%
Calcium 12mg 98mg 9%
Choline 39.2mg 7%
Carbs 0g 13.71g 5%
Vitamin E 0.7mg 5%
Sodium 44mg 2mg 2%
Vitamin K 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Potassium 490mg 441mg 1%
Vitamin A 12µg 1µg 1%
Protein per 100 calories 14g 2.3g N/A
Calories per 10 g protein 72kcal 429kcal N/A
Weight per 100 calories 70g 15g N/A
Unsaturated / Saturated Fat ratio 4.7 9.2 N/A
Net carbs 0g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.222mg 0.17mg 0%
Threonine 0.87mg 0.596mg 0%
Isoleucine 0.914mg 0.625mg 0%
Leucine 1.613mg 1.17mg 0%
Lysine 1.822mg 0.424mg 0%
Methionine 0.587mg 0.236mg 0%
Phenylalanine 0.775mg 0.711mg 0%
Valine 1.022mg 0.753mg 0%
Histidine 0.584mg 0.391mg 0%
Fructose 0.09g 0%
Omega-3 (EPA) 0.321g 0g N/A
Omega-3 (DHA) 1.115g 0g N/A
Omega-3 (DPA) 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Walnut
Walnut
2
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
Contains more ProteinProtein +30.3%
Contains more WaterWater +1583%
Contains more FatsFats +928.5%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Walnut
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
Contains less Sat. FatSaturated fat -84%
Contains more Mono. FatMonounsaturated fat +324.8%
Contains more Poly. FatPolyunsaturated fat +1758%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.