Goat cheese vs. Walnut — In-Depth Nutrition Comparison
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Important differences between goat cheese and walnut
- Goat cheese has more vitamin B2 and vitamin A; however, walnut has more manganese, copper, vitamin B6, magnesium, fiber, and folate.
- Walnut's daily need coverage for manganese is 144% more.
The food varieties used in the comparison are Cheese, goat, semisoft type 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 | +204.1% |
| Contains more MagnesiumMagnesium | +444.8% |
| Contains more PotassiumPotassium | +179.1% |
| Contains more IronIron | +79.6% |
| Contains more CopperCopper | +181.2% |
| Contains more ZincZinc | +368.2% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +3571% |
| Contains more SeleniumSelenium | +28.9% |
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 | +40600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +350.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +169.2% |
| Contains more Vitamin B1Vitamin B1 | +373.6% |
| Contains more Vitamin B5Vitamin B5 | +200% |
| Contains more Vitamin B6Vitamin B6 | +795% |
| Contains more FolateFolate | +4800% |
| Contains more CholineCholine | +154.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.58 g
Fats:
29.84 g
Carbs:
0.12 g
Water:
45.52 g
Other:
2.94 g
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more ProteinProtein | +41.7% |
| Contains more WaterWater | +1018.4% |
| Contains more OtherOther | +65.2% |
| Contains more FatsFats | +118.5% |
| Contains more CarbsCarbs | +11325% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
20.639 g
Monounsaturated fat:
Mono. Fat
6.808 g
Polyunsaturated fat:
Poly. Fat
0.709 g
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 | -70.3% |
| Contains more Mono. FatMonounsaturated fat | +31.2% |
| Contains more Poly. FatPolyunsaturated fat | +6553.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.709g | 47.174g | 310% |
| Manganese | 0.093mg | 3.414mg | 144% |
| Copper | 0.564mg | 1.586mg | 114% |
| Saturated fat | 20.639g | 6.126g | 66% |
| Fats | 29.84g | 65.21g | 54% |
| Vitamin A | 407µg | 1µg | 45% |
| Vitamin B2 | 0.676mg | 0.15mg | 40% |
| Vitamin B6 | 0.06mg | 0.537mg | 37% |
| Magnesium | 29mg | 158mg | 31% |
| Fiber | 0g | 6.7g | 27% |
| Cholesterol | 79mg | 0mg | 26% |
| Folate | 2µg | 98µg | 24% |
| Zinc | 0.66mg | 3.09mg | 22% |
| Vitamin B1 | 0.072mg | 0.341mg | 22% |
| Calcium | 298mg | 98mg | 20% |
| Sodium | 415mg | 2mg | 18% |
| Iron | 1.62mg | 2.91mg | 16% |
| Calories | 364kcal | 654kcal | 15% |
| Protein | 21.58g | 15.23g | 13% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Potassium | 158mg | 441mg | 8% |
| Vitamin B5 | 0.19mg | 0.57mg | 8% |
| Carbs | 0.12g | 13.71g | 5% |
| Monounsaturated fat | 6.808g | 8.933g | 5% |
| Choline | 15.4mg | 39.2mg | 4% |
| Phosphorus | 375mg | 346mg | 4% |
| Vitamin D | 22IU | 0IU | 3% |
| Vitamin E | 0.26mg | 0.7mg | 3% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Selenium | 3.8µg | 4.9µg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 0.12g | 7.01g | N/A |
| Sugar | 0.12g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin B3 | 1.148mg | 1.125mg | 0% |
| Vitamin K | 2.5µg | 2.7µg | 0% |
| Tryptophan | 0.227mg | 0.17mg | 0% |
| Threonine | 0.805mg | 0.596mg | 0% |
| Isoleucine | 0.893mg | 0.625mg | 0% |
| Leucine | 1.861mg | 1.17mg | 0% |
| Lysine | 1.549mg | 0.424mg | 0% |
| Methionine | 0.575mg | 0.236mg | 0% |
| Phenylalanine | 0.859mg | 0.711mg | 0% |
| Valine | 1.485mg | 0.753mg | 0% |
| Histidine | 0.589mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
32%
32%
Minerals Daily Need Coverage Score
64%
152%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 413mg)
Which food is lower in Saturated fat?
Walnut is lower in Saturated fat (difference - 14.513g)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Goat cheese is lower in Sugar (difference - 2.49g)
Which food is cheaper?
Goat cheese is cheaper (difference - $3)
Which food is lower in glycemic index?
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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.