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  6. Cream cheese vs. Walnut

Cream cheese vs. Walnut — In-Depth Nutrition Comparison

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Important differences between Cream cheese and Walnut

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

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

Infographic

Cream 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.
Cream cheese
Cream cheese
1
:
9
Walnut
Walnut
Contains more Selenium +75.5%
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%
Equal in Calcium - 98
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Selenium +75.5%
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%
Equal in Calcium - 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.
Cream cheese
Cream cheese
4
:
7
Walnut
Walnut
Contains more Vitamin A +5455%
Contains more Vitamin E +22.9%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B12 +∞%
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%
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%
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%
Contains more Vitamin A +5455%
Contains more Vitamin E +22.9%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B12 +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream cheese
Cream cheese
1
:
4
Walnut
Walnut
Contains more Water +1192.9%
Contains more Protein +147.6%
Contains more Fats +89.3%
Contains more Carbs +148.4%
Contains more Other +40.2%
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
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
Contains more Water +1192.9%
Contains more Protein +147.6%
Contains more Fats +89.3%
Contains more Carbs +148.4%
Contains more Other +40.2%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cream cheese
Cream cheese
2
:
3
Walnut
Walnut
Contains more Starch +483.3%
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
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
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
Contains more Starch +483.3%
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cream cheese Walnut
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 Cream cheese Walnut Opinion
Net carbs 5.52g 7.01g Walnut
Protein 6.15g 15.23g Walnut
Fats 34.44g 65.21g Walnut
Carbs 5.52g 13.71g Walnut
Calories 350kcal 654kcal Walnut
Starch 0.35g 0.06g Cream cheese
Fructose 0g 0.09g Walnut
Sugar 3.76g 2.61g Walnut
Fiber 0g 6.7g Walnut
Calcium 97mg 98mg Walnut
Iron 0.11mg 2.91mg Walnut
Magnesium 9mg 158mg Walnut
Phosphorus 107mg 346mg Walnut
Potassium 132mg 441mg Walnut
Sodium 314mg 2mg Walnut
Zinc 0.5mg 3.09mg Walnut
Copper 0.018mg 1.586mg Walnut
Manganese 0.011mg 3.414mg Walnut
Selenium 8.6µg 4.9µg Cream cheese
Vitamin A 1111IU 20IU Cream cheese
Vitamin A RAE 308µg 1µg Cream cheese
Vitamin E 0.86mg 0.7mg Cream cheese
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.023mg 0.341mg Walnut
Vitamin B2 0.23mg 0.15mg Cream cheese
Vitamin B3 0.091mg 1.125mg Walnut
Vitamin B5 0.517mg 0.57mg Walnut
Vitamin B6 0.056mg 0.537mg Walnut
Folate 9µg 98µg Walnut
Vitamin B12 0.22µg 0µg Cream cheese
Vitamin K 2.1µg 2.7µg Walnut
Tryptophan 0.069mg 0.17mg Walnut
Threonine 0.233mg 0.596mg Walnut
Isoleucine 0.324mg 0.625mg Walnut
Leucine 0.657mg 1.17mg Walnut
Lysine 0.567mg 0.424mg Cream cheese
Methionine 0.191mg 0.236mg Walnut
Phenylalanine 0.291mg 0.711mg Walnut
Valine 0.395mg 0.753mg Walnut
Histidine 0.175mg 0.391mg Walnut
Cholesterol 101mg 0mg Walnut
Saturated Fat 20.213g 6.126g Walnut
Omega-3 - EPA 0.01g 0g Cream cheese
Omega-3 - DPA 0.02g 0g Cream cheese
Monounsaturated Fat 8.907g 8.933g Walnut
Polyunsaturated fat 1.483g 47.174g Walnut
Omega-6 - Eicosadienoic acid 0.007g 0g 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
Cream cheese Walnut
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
19%
Cream cheese
33%
Walnut
Minerals Daily Need Coverage Score
21%
Cream cheese
152%
Walnut

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