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 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and walnut:
- Both walnut and salmon are high in calories, potassium and protein.
- Salmon is an excellent source of Vitamin D.
- Walnut has more thiamin and folate, however, salmon contains more niacin and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and salmon are high in calories. Walnut has 415% more calories than salmon - walnut has 654 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to walnut per calorie. Salmon has a macronutrient ratio of 67:0:33 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Walnut | |
|---|---|---|
| Protein | 67% | 9% |
| Carbohydrates | ~ | 8% |
| Fat | 33% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Walnut is an 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. Salmon has 35% more protein than walnut - 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 87% 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
Both salmon and walnut are low in trans fat - salmon has 0.03g of trans fat per 100 grams and walnut does not contain significant amounts.
cholesterol
Walnut has less cholesterol than salmon - salmon has 46mg of cholesterol 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 34 times 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 an 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.
Vitamin K
Walnut and salmon contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
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 an excellent source of calcium and it has 13 times 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 666% 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 20% more potassium than salmon - 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.
Salmon g
()
|
Daily Values (%) |
Walnut 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 salmon contain more calories in 100 grams?Both walnut and salmon are high in calories. Walnut has 420% more calories than salmon - walnut has 654 calories in 100g and salmon has 127 calories.
Is walnut or salmon better for protein?
Both walnut and salmon are high in protein. Salmon has 40% more protein than walnut - walnut has 15.2g of protein per 100 grams and salmon has 20.5g of protein.
Does walnut or salmon contain more calcium?
Walnut is a rich source of calcium and it has 13 times more calcium than salmon - walnut has 98mg of calcium in 100 grams and salmon has 7mg of calcium.
Does walnut or salmon contain more potassium?
Both walnut and salmon are high in potassium. Walnut has 20% more potassium than salmon - walnut has 441mg of potassium in 100 grams and salmon has 366mg of potassium.