Walnut vs. Fish Sauce
Nutrition comparison of Walnut and Fish Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
fish sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and fish sauce:
- Both walnut and fish sauce are high in calcium and potassium.
- Fish sauce has 73% less carbohydrates than walnut.
- Walnut has more thiamin, riboflavin and pantothenic acid, however, fish sauce contains more niacin and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Fish Sauce (Sauce, fish, ready-to-serve) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and fish sauce has 95% less calories than walnut - walnut has 654 calories per 100 grams and fish sauce has 35 calories.
For macronutrient ratios, walnut is much lighter in protein, much lighter in carbs and much heavier in fat compared to fish sauce per calorie. Walnut has a macronutrient ratio of 9:8:84 and for fish sauce, 56:44:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Fish Sauce | |
|---|---|---|
| Protein | 9% | 56% |
| Carbohydrates | 8% | 44% |
| Fat | 84% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Fish sauce has 73% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and fish sauce has 3.6g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than fish sauce - walnut has 6.7g of dietary fiber per 100 grams and fish sauce does not contain significant amounts.
sugar
Walnut and fish sauce contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and fish sauce has 3.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 201% more protein than fish sauce - walnut has 15.2g of protein per 100 grams and fish sauce has 5.1g of protein.
Fat
saturated fat
Walnut is high in saturated fat and fish sauce has 100% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and fish sauce has 0g of saturated fat.
Vitamins
Vitamin C
Walnut and fish sauce contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and fish sauce has 0.5mg of Vitamin C.
Vitamin A
Walnut and fish sauce contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and fish sauce has 4ug of Vitamin A.
Vitamin E
Walnut has more Vitamin E than fish sauce - walnut has 0.7mg of Vitamin E per 100 grams and fish sauce does not contain significant amounts.
Vitamin K
Walnut and fish sauce contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and fish sauce does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin and pantothenic acid, however, fish sauce contains more niacin and Vitamin B12. Both walnut and fish sauce contain significant amounts of Vitamin B6 and folate.
| Walnut | Fish Sauce | |
|---|---|---|
| Thiamin | 0.341 MG | 0.012 MG |
| Riboflavin | 0.15 MG | 0.057 MG |
| Niacin | 1.125 MG | 2.313 MG |
| Pantothenic acid | 0.57 MG | 0.118 MG |
| Vitamin B6 | 0.537 MG | 0.396 MG |
| Folate | 98 UG | 51 UG |
| Vitamin B12 | ~ | 0.48 UG |
Minerals
calcium
Both walnut and fish sauce are high in calcium. Walnut has 128% more calcium than fish sauce - walnut has 98mg of calcium per 100 grams and fish sauce has 43mg of calcium.
iron
Walnut is a great source of iron and it has 273% more iron than fish sauce - walnut has 2.9mg of iron per 100 grams and fish sauce has 0.78mg of iron.
potassium
Both walnut and fish sauce are high in potassium. Walnut has 53% more potassium than fish sauce - walnut has 441mg of potassium per 100 grams and fish sauce has 288mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than fish sauce per 100 grams.
| Walnut | Fish Sauce | |
|---|---|---|
| alpha linoleic acid | 9.08 G | ~ |
| DHA | ~ | 0.002 G |
| EPA | ~ | 0.001 G |
| Total | 9.08 G | 0.003 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: Walnut (Nuts, walnuts, english) and Fish Sauce (Sauce, fish, ready-to-serve) .
Walnut g
()
|
Daily Values (%) |
Fish Sauce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or fish sauce contain more calories in 100 grams?Walnut is high in calories and fish sauce has 100% less calories than walnut - walnut has 654 calories in 100g and fish sauce has 35 calories.
Is walnut or fish sauce better for protein?
Walnut is a fantastic source of protein and it has 200% more protein than fish sauce - walnut has 15.2g of protein per 100 grams and fish sauce has 5.1g of protein.
Does walnut or fish sauce have more carbohydrates?
By weight, fish sauce has 70% fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and fish sauce has 3.6g of carbohydrates.
Does walnut or fish sauce contain more calcium?
Both walnut and fish sauce are high in calcium. Walnut has 130% more calcium than fish sauce - walnut has 98mg of calcium in 100 grams and fish sauce has 43mg of calcium.
Does walnut or fish sauce contain more potassium?
Both walnut and fish sauce are high in potassium. Walnut has 50% more potassium than fish sauce - walnut has 441mg of potassium in 100 grams and fish sauce has 288mg of potassium.