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Cottage cheese vs. Walnut — In-Depth Nutrition Comparison

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What are the differences between cottage cheese and walnut?

  • 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 Cheese, cottage, creamed, large or small curd and Nuts, walnuts, english types in this article.

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Cottage 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Walnut
9
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 SeleniumSelenium +98%
Contains more MagnesiumMagnesium +1875%
Contains more CalciumCalcium +18.1%
Contains more PotassiumPotassium +324%
Contains more IronIron +4057.1%
Contains more CopperCopper +5369%
Contains more ZincZinc +672.5%
Contains more PhosphorusPhosphorus +117.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +170600%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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 +3600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B1Vitamin B1 +1163%
Contains more Vitamin B3Vitamin B3 +1036.4%
Contains more Vitamin B6Vitamin B6 +1067.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +716.7%
Contains more CholineCholine +113%
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B5 ~0.57mg

All nutrients comparison - raw data values

Nutrient Cottage cheese Walnut DV% diff.
Polyunsaturated fat 0.123g 47.174g 314%
Copper 0.029mg 1.586mg 173%
Manganese 0.002mg 3.414mg 148%
Fats 4.3g 65.21g 94%
Vitamin B6 0.046mg 0.537mg 38%
Magnesium 8mg 158mg 36%
Iron 0.07mg 2.91mg 36%
Calories 98kcal 654kcal 28%
Fiber 0g 6.7g 27%
Phosphorus 159mg 346mg 27%
Vitamin B1 0.027mg 0.341mg 26%
Zinc 0.4mg 3.09mg 24%
Folate 12µg 98µg 22%
Saturated fat 1.718g 6.126g 20%
Monounsaturated fat 0.778g 8.933g 20%
Vitamin B12 0.43µg 0µg 18%
Sodium 364mg 2mg 16%
Potassium 104mg 441mg 10%
Selenium 9.7µg 4.9µg 9%
Protein 11.12g 15.23g 8%
Vitamin B3 0.099mg 1.125mg 6%
Cholesterol 17mg 0mg 6%
Vitamin A 37µg 1µg 4%
Vitamin E 0.08mg 0.7mg 4%
Choline 18.4mg 39.2mg 4%
Carbs 3.38g 13.71g 3%
Vitamin K 0µg 2.7µg 2%
Calcium 83mg 98mg 2%
Vitamin B2 0.163mg 0.15mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 3.38g 7.01g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 2.61g N/A
Starch 0.06g 0%
Vitamin B5 0.557mg 0.57mg 0%
Tryptophan 0.147mg 0.17mg 0%
Threonine 0.5mg 0.596mg 0%
Isoleucine 0.591mg 0.625mg 0%
Leucine 1.116mg 1.17mg 0%
Lysine 0.934mg 0.424mg 0%
Methionine 0.269mg 0.236mg 0%
Phenylalanine 0.577mg 0.711mg 0%
Valine 0.748mg 0.753mg 0%
Histidine 0.326mg 0.391mg 0%
Fructose 0g 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Walnut
4
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 WaterWater +1860.4%
Contains more ProteinProtein +37%
Contains more FatsFats +1416.5%
Contains more CarbsCarbs +305.6%
Contains more OtherOther +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Walnut
2
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 -72%
Contains more Mono. FatMonounsaturated fat +1048.2%
Contains more Poly. FatPolyunsaturated fat +38252.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.