Salmon vs. Walnut

Nutrition comparison of Salmon and Walnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of salmon versus walnut (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Salmon source
Image of Walnut source

Calories and Carbs

calories

Both walnut and salmon are high in calories - walnut has 654kcal of calories per 100 grams and salmon has 127kcal of calories.

dietary fiber

Walnut is a excellent source of dietary fiber and it has more dietary fiber than salmon - walnut has 6.7g of dietary fiber per 100 grams and salmon does not contain significant amounts.

sugar

Salmon has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Both walnut and salmon are high in protein - walnut has 15.2g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Walnut is high in saturated fat and salmon has less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Salmon and walnut contain similar amounts of trans fat - salmon has 0.03g of trans fat per 100 grams and walnut does not contain significant amounts.

Vitamins

Vitamin C

Walnut has more Vitamin C than salmon - walnut has 1.3mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Salmon has more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.

Vitamin D

Salmon is a excellent source of Vitamin D and it has more Vitamin D than walnut - salmon has 435iu of Vitamin D per 100 grams and walnut does not contain significant amounts.

Vitamin E

Walnut and salmon contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

The B Vitamins

Walnut has more thiamin and folate, however, salmon contains more niacin and vitamin b12. Both salmon and walnut contain significant amounts of riboflavin, pantothenic acid and vitamin b6.

Salmon Walnut
Thiamin 0.08 MG 0.341 MG
Riboflavin 0.105 MG 0.15 MG
Niacin 7.995 MG 1.125 MG
Pantothenic acid 1.03 MG 0.57 MG
Vitamin B6 0.611 MG 0.537 MG
Folate 4 UG 98 UG
Vitamin B12 4.15 UG ~

Minerals

calcium

Walnut is a excellent source of calcium and it has more calcium than salmon - walnut has 98mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Walnut is a great source of iron and it has more iron than salmon - walnut has 2.9mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both walnut and salmon are high in potassium - walnut has 441mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, Walnut has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than walnut per 100 grams.

Salmon Walnut
alpha linoleic acid 0.047 G 9.08 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 9.08 G

omega 6s

Comparing omega-6 fatty acids, walnut has more linoleic acid than salmon per 100 grams.

Salmon Walnut
other omega 6 0.006 G 0.063 G
linoleic acid 0.081 G 38.093 G
Total 0.087 G 38.156 G

Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Walnut (Nuts, walnuts, english) .

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