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Gouda cheese vs. Walnut — In-Depth Nutrition Comparison

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What are the differences between gouda cheese and walnut?

  • Gouda cheese is higher in vitamin B12 and calcium, yet walnut is higher in copper, manganese, vitamin B6, iron, and magnesium.
  • Walnut's daily need coverage for copper is 172% more.
  • The amount of cholesterol in walnut is lower.

We used Cheese, gouda and Nuts, walnuts, english types in this article.

Infographic

Gouda 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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Walnut
6
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 +614.3%
Contains more ZincZinc +26.2%
Contains more PhosphorusPhosphorus +57.8%
Contains more SeleniumSelenium +195.9%
Contains more MagnesiumMagnesium +444.8%
Contains more PotassiumPotassium +264.5%
Contains more IronIron +1112.5%
Contains more CopperCopper +4305.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +30936.4%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Walnut
9
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 +16400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +122.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +1036.7%
Contains more Vitamin B3Vitamin B3 +1685.7%
Contains more Vitamin B5Vitamin B5 +67.6%
Contains more Vitamin B6Vitamin B6 +571.3%
Contains more Vitamin KVitamin K +17.4%
Contains more FolateFolate +366.7%
Contains more CholineCholine +154.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +63.8%
Contains more WaterWater +918.7%
Contains more OtherOther +121.3%
Contains more FatsFats +137.6%
Contains more CarbsCarbs +517.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 -65.2%
Contains more Mono. FatMonounsaturated fat +15.3%
Contains more Poly. FatPolyunsaturated fat +7080.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Walnut DV% diff.
Polyunsaturated fat 0.657g 47.174g 310%
Copper 0.036mg 1.586mg 172%
Manganese 0.011mg 3.414mg 148%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 98mg 60%
Fats 27.44g 65.21g 58%
Saturated fat 17.614g 6.126g 52%
Cholesterol 114mg 0mg 38%
Sodium 819mg 2mg 36%
Vitamin B6 0.08mg 0.537mg 35%
Iron 0.24mg 2.91mg 33%
Magnesium 29mg 158mg 31%
Phosphorus 546mg 346mg 29%
Fiber 0g 6.7g 27%
Vitamin B1 0.03mg 0.341mg 26%
Protein 24.94g 15.23g 19%
Folate 21µg 98µg 19%
Vitamin A 165µg 1µg 18%
Selenium 14.5µg 4.9µg 17%
Calories 356kcal 654kcal 15%
Vitamin B2 0.334mg 0.15mg 14%
Potassium 121mg 441mg 9%
Zinc 3.9mg 3.09mg 7%
Vitamin B3 0.063mg 1.125mg 7%
Vitamin B5 0.34mg 0.57mg 5%
Choline 15.4mg 39.2mg 4%
Carbs 2.22g 13.71g 4%
Vitamin E 0.24mg 0.7mg 3%
Monounsaturated fat 7.747g 8.933g 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin C 0mg 1.3mg 1%
Net carbs 2.22g 7.01g N/A
Sugar 2.22g 2.61g N/A
Starch 0.06g 0%
Vitamin K 2.3µg 2.7µg 0%
Tryptophan 0.352mg 0.17mg 0%
Threonine 0.93mg 0.596mg 0%
Isoleucine 1.306mg 0.625mg 0%
Leucine 2.564mg 1.17mg 0%
Lysine 2.654mg 0.424mg 0%
Methionine 0.719mg 0.236mg 0%
Phenylalanine 1.431mg 0.711mg 0%
Valine 1.806mg 0.753mg 0%
Histidine 1.032mg 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Gouda cheese
32%
Walnut
Minerals Daily Need Coverage Score
79%
Gouda cheese
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 817mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 11.488g)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 0.39g)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $3)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.