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  6. Walnut vs. Cream cheese

Walnut vs. Cream cheese — In-Depth Nutrition Comparison

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Important differences between Walnut and Cream cheese

  • Walnut has more Copper, Manganese, Vitamin B6, Magnesium, Iron, Phosphorus, and Fiber, however, Cream cheese has more Vitamin A RAE.
  • Walnut's daily need coverage for Copper is 174% more.
  • Walnut is lower in Saturated Fat.

The food varieties used in the comparison are Nuts, walnuts, english and Cheese, cream.

Infographic

Walnut vs Cream cheese infographic
Infographic link

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.
Walnut
Walnut
9
:
1
Cream cheese
Cream cheese
Contains more Iron +2545.5%
Contains more Magnesium +1655.6%
Contains more Phosphorus +223.4%
Contains more Potassium +234.1%
Contains less Sodium -99.4%
Contains more Zinc +518%
Contains more Copper +8711.1%
Contains more Manganese +30936.4%
Contains more Selenium +75.5%
Equal in Calcium - 97
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Iron +2545.5%
Contains more Magnesium +1655.6%
Contains more Phosphorus +223.4%
Contains more Potassium +234.1%
Contains less Sodium -99.4%
Contains more Zinc +518%
Contains more Copper +8711.1%
Contains more Manganese +30936.4%
Contains more Selenium +75.5%
Equal in Calcium - 97

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.
Walnut
Walnut
7
:
4
Cream cheese
Cream cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1382.6%
Contains more Vitamin B3 +1136.3%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B6 +858.9%
Contains more Folate +988.9%
Contains more Vitamin K +28.6%
Contains more Vitamin A +5455%
Contains more Vitamin E +22.9%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.517
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1382.6%
Contains more Vitamin B3 +1136.3%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B6 +858.9%
Contains more Folate +988.9%
Contains more Vitamin K +28.6%
Contains more Vitamin A +5455%
Contains more Vitamin E +22.9%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.517

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Cream cheese
Cream cheese
Contains more Protein +147.6%
Contains more Fats +89.3%
Contains more Carbs +148.4%
Contains more Other +40.2%
Contains more Water +1192.9%
Walnut
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
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more Protein +147.6%
Contains more Fats +89.3%
Contains more Carbs +148.4%
Contains more Other +40.2%
Contains more Water +1192.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
3
:
0
Cream cheese
Cream cheese
Contains less Saturated Fat -69.7%
Contains more Polyunsaturated fat +3081%
Equal in Monounsaturated Fat - 8.907
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -69.7%
Contains more Polyunsaturated fat +3081%
Equal in Monounsaturated Fat - 8.907

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Cream cheese
Cream cheese
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +483.3%
Contains more Lactose +∞%
Walnut
2% 91% 3% 3%
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
Cream cheese
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +483.3%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Cream cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Cream cheese Opinion
Net carbs 7.01g 5.52g Walnut
Protein 15.23g 6.15g Walnut
Fats 65.21g 34.44g Walnut
Carbs 13.71g 5.52g Walnut
Calories 654kcal 350kcal Walnut
Starch 0.06g 0.35g Cream cheese
Fructose 0.09g 0g Walnut
Sugar 2.61g 3.76g Walnut
Fiber 6.7g 0g Walnut
Calcium 98mg 97mg Walnut
Iron 2.91mg 0.11mg Walnut
Magnesium 158mg 9mg Walnut
Phosphorus 346mg 107mg Walnut
Potassium 441mg 132mg Walnut
Sodium 2mg 314mg Walnut
Zinc 3.09mg 0.5mg Walnut
Copper 1.586mg 0.018mg Walnut
Manganese 3.414mg 0.011mg Walnut
Selenium 4.9µg 8.6µg Cream cheese
Vitamin A 20IU 1111IU Cream cheese
Vitamin A RAE 1µg 308µg Cream cheese
Vitamin E 0.7mg 0.86mg Cream cheese
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.023mg Walnut
Vitamin B2 0.15mg 0.23mg Cream cheese
Vitamin B3 1.125mg 0.091mg Walnut
Vitamin B5 0.57mg 0.517mg Walnut
Vitamin B6 0.537mg 0.056mg Walnut
Folate 98µg 9µg Walnut
Vitamin B12 0µg 0.22µg Cream cheese
Vitamin K 2.7µg 2.1µg Walnut
Tryptophan 0.17mg 0.069mg Walnut
Threonine 0.596mg 0.233mg Walnut
Isoleucine 0.625mg 0.324mg Walnut
Leucine 1.17mg 0.657mg Walnut
Lysine 0.424mg 0.567mg Cream cheese
Methionine 0.236mg 0.191mg Walnut
Phenylalanine 0.711mg 0.291mg Walnut
Valine 0.753mg 0.395mg Walnut
Histidine 0.391mg 0.175mg Walnut
Cholesterol 0mg 101mg Walnut
Saturated Fat 6.126g 20.213g Walnut
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Monounsaturated Fat 8.933g 8.907g Walnut
Polyunsaturated fat 47.174g 1.483g Walnut
Omega-6 - Eicosadienoic acid 0g 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Cream cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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%
Walnut
19%
Cream cheese
Minerals Daily Need Coverage Score
152%
Walnut
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 312mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 14.087g)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is cheaper?
Cream cheese
Cream cheese is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.