Feta vs. Walnut — In-Depth Nutrition Comparison
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The main differences between feta and walnut
- Feta is richer in vitamin B12, vitamin B2, and calcium, yet walnut is richer in copper, manganese, magnesium, and iron.
- Daily need coverage for copper for walnut is 173% higher.
- Walnut contains less cholesterol.
- Walnut has a lower glycemic index than feta.
Food types used in this article are Cheese, feta and Nuts, walnuts, english.
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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.
| Contains more CalciumCalcium | +403.1% |
| Contains more SeleniumSelenium | +206.1% |
| Contains more MagnesiumMagnesium | +731.6% |
| Contains more PotassiumPotassium | +611.3% |
| Contains more IronIron | +347.7% |
| Contains more CopperCopper | +4856.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +12092.9% |
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.
| Contains more Vitamin AVitamin A | +12400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +462.7% |
| Contains more Vitamin B5Vitamin B5 | +69.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +288.9% |
| Contains more Vitamin B1Vitamin B1 | +121.4% |
| Contains more Vitamin B3Vitamin B3 | +13.5% |
| Contains more Vitamin B6Vitamin B6 | +26.7% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +206.3% |
| Contains more CholineCholine | +154.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.591g | 47.174g | 311% |
| Copper | 0.032mg | 1.586mg | 173% |
| Manganese | 0.028mg | 3.414mg | 147% |
| Vitamin B12 | 1.69µg | 0µg | 70% |
| Fats | 21.28g | 65.21g | 68% |
| Vitamin B2 | 0.844mg | 0.15mg | 53% |
| Saturated fat | 14.946g | 6.126g | 40% |
| Calcium | 493mg | 98mg | 40% |
| Sodium | 917mg | 2mg | 40% |
| Magnesium | 19mg | 158mg | 33% |
| Cholesterol | 89mg | 0mg | 30% |
| Iron | 0.65mg | 2.91mg | 28% |
| Fiber | 0g | 6.7g | 27% |
| Calories | 264kcal | 654kcal | 20% |
| Selenium | 15µg | 4.9µg | 18% |
| Folate | 32µg | 98µg | 17% |
| Vitamin B1 | 0.154mg | 0.341mg | 16% |
| Vitamin A | 125µg | 1µg | 14% |
| Monounsaturated fat | 4.623g | 8.933g | 11% |
| Potassium | 62mg | 441mg | 11% |
| Vitamin B6 | 0.424mg | 0.537mg | 9% |
| Vitamin B5 | 0.967mg | 0.57mg | 8% |
| Choline | 15.4mg | 39.2mg | 4% |
| Vitamin E | 0.18mg | 0.7mg | 3% |
| Carbs | 4.09g | 13.71g | 3% |
| Zinc | 2.88mg | 3.09mg | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Protein | 14.21g | 15.23g | 2% |
| Vitamin D | 16IU | 0IU | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Vitamin K | 1.8µg | 2.7µg | 1% |
| Vitamin B3 | 0.991mg | 1.125mg | 1% |
| Phosphorus | 337mg | 346mg | 1% |
| Net carbs | 4.09g | 7.01g | N/A |
| Sugar | 4.09g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.2mg | 0.17mg | 0% |
| Threonine | 0.637mg | 0.596mg | 0% |
| Isoleucine | 0.803mg | 0.625mg | 0% |
| Leucine | 1.395mg | 1.17mg | 0% |
| Lysine | 1.219mg | 0.424mg | 0% |
| Methionine | 0.368mg | 0.236mg | 0% |
| Phenylalanine | 0.675mg | 0.711mg | 0% |
| Valine | 1.065mg | 0.753mg | 0% |
| Histidine | 0.397mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1256.8% |
| Contains more OtherOther | +192.1% |
| Contains more FatsFats | +206.4% |
| Contains more CarbsCarbs | +235.2% |
~equal in
Protein
~15.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -59% |
| Contains more Mono. FatMonounsaturated fat | +93.2% |
| Contains more Poly. FatPolyunsaturated fat | +7882.1% |
