Walnut vs. Cottage cheese — In-Depth Nutrition Comparison
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What are the differences between Walnut and Cottage cheese?
- Walnut is richer than Cottage cheese in Copper, Manganese, Vitamin B6, Magnesium, Iron, Fiber, Phosphorus, Vitamin B1, and Zinc.
- Walnut's daily need coverage for Copper is 173% more.
- The amount of Saturated Fat in Cottage cheese is lower.
We used Nuts, walnuts, english and Cheese, cottage, creamed, large or small curd types in this article.
Infographic
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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.
Contains
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Calcium
+18.1%
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Iron
+4057.1%
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Magnesium
+1875%
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Phosphorus
+117.6%
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Potassium
+324%
Contains
less
Sodium
-99.5%
Contains
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Zinc
+672.5%
Contains
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Copper
+5369%
Contains
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Manganese
+170600%
Contains
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Selenium
+98%
Contains
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Calcium
+18.1%
Contains
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Iron
+4057.1%
Contains
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Magnesium
+1875%
Contains
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Phosphorus
+117.6%
Contains
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Potassium
+324%
Contains
less
Sodium
-99.5%
Contains
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Zinc
+672.5%
Contains
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Copper
+5369%
Contains
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Manganese
+170600%
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Selenium
+98%
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.
:
Contains
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Vitamin E
+775%
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Vitamin C
+∞%
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Vitamin B1
+1163%
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Vitamin B3
+1036.4%
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Vitamin B6
+1067.4%
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Folate
+716.7%
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Vitamin K
+∞%
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Vitamin A
+600%
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Vitamin D
+∞%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.163
Equal in Vitamin B5 - 0.557
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Vitamin E
+775%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1163%
Contains
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Vitamin B3
+1036.4%
Contains
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Vitamin B6
+1067.4%
Contains
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Folate
+716.7%
Contains
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Vitamin K
+∞%
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Vitamin A
+600%
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Vitamin D
+∞%
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.163
Equal in Vitamin B5 - 0.557
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+37%
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Fats
+1416.5%
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Carbs
+305.6%
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Other
+26.2%
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Water
+1860.4%
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
Contains
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Protein
+37%
Contains
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Fats
+1416.5%
Contains
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Carbs
+305.6%
Contains
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Other
+26.2%
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Water
+1860.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1048.2%
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Polyunsaturated fat
+38252.8%
Contains
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Saturated Fat
-72%
Saturated Fat:
6.126 g
Monounsaturated Fat:
8.933 g
Polyunsaturated fat:
47.174 g
Saturated Fat:
1.718 g
Monounsaturated Fat:
0.778 g
Polyunsaturated fat:
0.123 g
Contains
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Monounsaturated Fat
+1048.2%
Contains
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Polyunsaturated fat
+38252.8%
Contains
less
Saturated Fat
-72%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Lactose
+∞%
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
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Starch
+∞%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Lactose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.01g | 3.38g |
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| Protein | 15.23g | 11.12g |
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| Fats | 65.21g | 4.3g |
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| Carbs | 13.71g | 3.38g |
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| Calories | 654kcal | 98kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g | 0g |
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| Sugar | 2.61g | 2.67g |
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| Fiber | 6.7g | 0g |
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| Calcium | 98mg | 83mg |
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| Iron | 2.91mg | 0.07mg |
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| Magnesium | 158mg | 8mg |
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| Phosphorus | 346mg | 159mg |
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| Potassium | 441mg | 104mg |
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| Sodium | 2mg | 364mg |
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| Zinc | 3.09mg | 0.4mg |
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| Copper | 1.586mg | 0.029mg |
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| Manganese | 3.414mg | 0.002mg |
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| Selenium | 4.9µg | 9.7µg |
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| Vitamin A | 20IU | 140IU |
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| Vitamin A RAE | 1µg | 37µg |
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| Vitamin E | 0.7mg | 0.08mg |
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| Vitamin D | 0IU | 3IU |
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| Vitamin D | 0µg | 0.1µg |
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| Vitamin C | 1.3mg | 0mg |
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| Vitamin B1 | 0.341mg | 0.027mg |
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| Vitamin B2 | 0.15mg | 0.163mg |
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| Vitamin B3 | 1.125mg | 0.099mg |
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| Vitamin B5 | 0.57mg | 0.557mg |
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| Vitamin B6 | 0.537mg | 0.046mg |
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| Folate | 98µg | 12µg |
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| Vitamin B12 | 0µg | 0.43µg |
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| Vitamin K | 2.7µg | 0µg |
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| Tryptophan | 0.17mg | 0.147mg |
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| Threonine | 0.596mg | 0.5mg |
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| Isoleucine | 0.625mg | 0.591mg |
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| Leucine | 1.17mg | 1.116mg |
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| Lysine | 0.424mg | 0.934mg |
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| Methionine | 0.236mg | 0.269mg |
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| Phenylalanine | 0.711mg | 0.577mg |
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| Valine | 0.753mg | 0.748mg |
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| Histidine | 0.391mg | 0.326mg |
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| Cholesterol | 0mg | 17mg |
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| Saturated Fat | 6.126g | 1.718g |
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| Monounsaturated Fat | 8.933g | 0.778g |
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| Polyunsaturated fat | 47.174g | 0.123g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
152%
23%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 362mg)
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 17mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cottage cheese is lower in Saturated Fat (difference - 4.408g)
Which food is cheaper?
Cottage cheese is cheaper (difference - $3)