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Blue cheese vs. Walnut — In-Depth Nutrition Comparison

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How are blue cheese and walnut different?

  • Blue cheese is higher in vitamin B12 and calcium; however, walnut is richer in copper, manganese, iron, magnesium, vitamin B6, and fiber.
  • Daily need coverage for copper for walnut is 172% higher.
  • Walnut has less sodium.

Cheese, blue and Nuts, walnuts, english are the varieties used in this article.

Infographic

Blue cheese vs Walnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
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 +438.8%
Contains more PhosphorusPhosphorus +11.8%
Contains more SeleniumSelenium +195.9%
Contains more MagnesiumMagnesium +587%
Contains more PotassiumPotassium +72.3%
Contains more IronIron +838.7%
Contains more CopperCopper +3865%
Contains more ZincZinc +16.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +37833.3%

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Walnut
8
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 +19700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +154.7%
Contains more Vitamin B5Vitamin B5 +203.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B1Vitamin B1 +1075.9%
Contains more Vitamin B3Vitamin B3 +10.7%
Contains more Vitamin B6Vitamin B6 +223.5%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +172.2%
Contains more CholineCholine +154.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 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 +40.5%
Contains more WaterWater +942%
Contains more OtherOther +187.1%
Contains more FatsFats +126.9%
Contains more CarbsCarbs +485.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 -67.2%
Contains more Mono. FatMonounsaturated fat +14.8%
Contains more Poly. FatPolyunsaturated fat +5796.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blue cheese Walnut DV% diff.
Polyunsaturated fat 0.8g 47.174g 309%
Copper 0.04mg 1.586mg 172%
Manganese 0.009mg 3.414mg 148%
Saturated fat 18.669g 6.126g 57%
Fats 28.74g 65.21g 56%
Vitamin B12 1.22µg 0µg 51%
Sodium 1146mg 2mg 50%
Calcium 528mg 98mg 43%
Iron 0.31mg 2.91mg 33%
Magnesium 23mg 158mg 32%
Vitamin B6 0.166mg 0.537mg 29%
Fiber 0g 6.7g 27%
Vitamin B1 0.029mg 0.341mg 26%
Cholesterol 75mg 0mg 25%
Vitamin B5 1.729mg 0.57mg 23%
Vitamin A 198µg 1µg 22%
Vitamin B2 0.382mg 0.15mg 18%
Selenium 14.5µg 4.9µg 17%
Folate 36µg 98µg 16%
Calories 353kcal 654kcal 15%
Protein 21.4g 15.23g 12%
Phosphorus 387mg 346mg 6%
Potassium 256mg 441mg 5%
Choline 15.4mg 39.2mg 4%
Zinc 2.66mg 3.09mg 4%
Carbs 2.34g 13.71g 4%
Vitamin E 0.25mg 0.7mg 3%
Monounsaturated fat 7.778g 8.933g 3%
Vitamin D 21IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin C 0mg 1.3mg 1%
Vitamin B3 1.016mg 1.125mg 1%
Net carbs 2.34g 7.01g N/A
Sugar 0.5g 2.61g N/A
Starch 0.06g 0%
Vitamin K 2.4µg 2.7µg 0%
Tryptophan 0.312mg 0.17mg 0%
Threonine 0.785mg 0.596mg 0%
Isoleucine 1.124mg 0.625mg 0%
Leucine 1.919mg 1.17mg 0%
Lysine 1.852mg 0.424mg 0%
Methionine 0.584mg 0.236mg 0%
Phenylalanine 1.087mg 0.711mg 0%
Valine 1.556mg 0.753mg 0%
Histidine 0.758mg 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blue 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
41%
Blue cheese
32%
Walnut
Minerals Daily Need Coverage Score
69%
Blue cheese
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1144mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 12.543g)
Which food is lower in Sugar?
Blue cheese
Blue cheese is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Blue cheese
Blue cheese is cheaper (difference - $2.2)
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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.