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American cheese vs. Walnut — In-Depth Nutrition Comparison

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How are American cheese and walnut different?

  • American cheese is richer in calcium, vitamin B12, and phosphorus, while walnut is higher in copper, manganese, vitamin B6, and magnesium.
  • Walnut covers your daily need for copper, 171% more than American cheese.
  • Walnut is lower in cholesterol.
  • American cheese has a higher glycemic index (27) than walnut (0).

Cheese, pasteurized process, American, without added vitamin D and Nuts, walnuts, english types were used in this article.

Infographic

American cheese vs Walnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Walnut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more CalciumCalcium +966.3%
Contains more PhosphorusPhosphorus +85.3%
Contains more SeleniumSelenium +312.2%
Contains more MagnesiumMagnesium +507.7%
Contains more PotassiumPotassium +234.1%
Contains more IronIron +361.9%
Contains more CopperCopper +3347.8%
Contains more ZincZinc +24.1%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +8226.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Walnut
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +24900%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2173.3%
Contains more Vitamin B3Vitamin B3 +1380.3%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more Vitamin B6Vitamin B6 +894.4%
Contains more FolateFolate +1125%
~equal in Vitamin K ~2.7µg
~equal in Choline ~39.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Walnut
2
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
Contains more ProteinProtein +19%
Contains more WaterWater +873.2%
Contains more OtherOther +280.3%
Contains more FatsFats +105.1%
Contains more CarbsCarbs +270.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Walnut
3
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -66.1%
Contains more Poly. FatPolyunsaturated fat +3568.3%
~equal in Monounsaturated fat ~8.933g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Walnut
4
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
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Walnut DV% diff.
Polyunsaturated fat 1.286g 47.174g 306%
Copper 0.046mg 1.586mg 171%
Manganese 0.041mg 3.414mg 147%
Calcium 1045mg 98mg 95%
Sodium 1671mg 2mg 73%
Vitamin B12 1.5µg 0µg 63%
Saturated fat 18.057g 6.126g 54%
Fats 31.79g 65.21g 51%
Phosphorus 641mg 346mg 42%
Vitamin B6 0.054mg 0.537mg 37%
Cholesterol 100mg 0mg 33%
Magnesium 26mg 158mg 31%
Iron 0.63mg 2.91mg 29%
Selenium 20.2µg 4.9µg 28%
Vitamin A 250µg 1µg 28%
Vitamin B1 0.015mg 0.341mg 27%
Fiber 0g 6.7g 27%
Folate 8µg 98µg 23%
Calories 371kcal 654kcal 14%
Potassium 132mg 441mg 9%
Vitamin B3 0.076mg 1.125mg 7%
Protein 18.13g 15.23g 6%
Vitamin B2 0.234mg 0.15mg 6%
Zinc 2.49mg 3.09mg 5%
Carbs 3.7g 13.71g 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.403mg 0.57mg 3%
Vitamin D 23IU 0IU 3%
Monounsaturated fat 8.236g 8.933g 2%
Choline 36.2mg 39.2mg 1%
Vitamin C 0mg 1.3mg 1%
Vitamin E 0.8mg 0.7mg 1%
Net carbs 3.7g 7.01g N/A
Sugar 2.26g 2.61g N/A
Starch 0.06g 0%
Vitamin K 2.6µg 2.7µg 0%
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.17mg 0%
Threonine 0.772mg 0.596mg 0%
Isoleucine 0.938mg 0.625mg 0%
Leucine 1.716mg 1.17mg 0%
Lysine 1.516mg 0.424mg 0%
Methionine 0.475mg 0.236mg 0%
Phenylalanine 0.939mg 0.711mg 0%
Valine 1.187mg 0.753mg 0%
Histidine 0.546mg 0.391mg 0%
Fructose 0g 0.09g 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

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

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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%
American cheese
32%
Walnut
Minerals Daily Need Coverage Score
106%
American cheese
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1669mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 11.931g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 0.35g)
Which food is cheaper?
American cheese
American cheese is cheaper (difference - $2.6)
Which food is richer in minerals?
?
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.
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.