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  6. Swiss cheese vs. Walnut

Swiss cheese vs. Walnut — In-Depth Nutrition Comparison

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A recap on differences between Swiss cheese and walnut

  • Swiss cheese has more vitamin B12, calcium, selenium, and phosphorus; however, walnut is higher in copper, manganese, vitamin B6, and iron.
  • Walnut covers your daily copper needs 171% more than Swiss cheese.
  • Walnut has less cholesterol.
  • The glycemic index of Swiss cheese is higher.

Food varieties used in this article are Cheese, swiss and Nuts, walnuts, english.

Infographic

Swiss 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Walnut
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 +808.2%
Contains more ZincZinc +41.4%
Contains more PhosphorusPhosphorus +65.9%
Contains more SeleniumSelenium +512.2%
Contains more MagnesiumMagnesium +378.8%
Contains more PotassiumPotassium +512.5%
Contains more IronIron +2138.5%
Contains more CopperCopper +3274.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +13030.8%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Walnut
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 +28700%
Contains more Vitamin B2Vitamin B2 +101.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B3Vitamin B3 +1657.8%
Contains more Vitamin B5Vitamin B5 +61.5%
Contains more Vitamin B6Vitamin B6 +656.3%
Contains more Vitamin KVitamin K +92.9%
Contains more FolateFolate +880%
Contains more CholineCholine +152.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Walnut DV% diff.
Polyunsaturated fat 1.341g 47.174g 306%
Copper 0.047mg 1.586mg 171%
Manganese 0.026mg 3.414mg 147%
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 98mg 79%
Saturated fat 18.227g 6.126g 55%
Fats 30.99g 65.21g 53%
Selenium 30µg 4.9µg 46%
Vitamin B6 0.071mg 0.537mg 36%
Iron 0.13mg 2.91mg 35%
Phosphorus 574mg 346mg 33%
Vitamin A 288µg 1µg 32%
Cholesterol 93mg 0mg 31%
Magnesium 33mg 158mg 30%
Vitamin B1 0.011mg 0.341mg 28%
Fiber 0g 6.7g 27%
Protein 26.96g 15.23g 23%
Folate 10µg 98µg 22%
Calories 393kcal 654kcal 13%
Zinc 4.37mg 3.09mg 12%
Vitamin B2 0.302mg 0.15mg 12%
Potassium 72mg 441mg 11%
Sodium 187mg 2mg 8%
Vitamin B3 0.064mg 1.125mg 7%
Vitamin B5 0.353mg 0.57mg 4%
Carbs 1.44g 13.71g 4%
Choline 15.5mg 39.2mg 4%
Monounsaturated fat 8.046g 8.933g 2%
Vitamin E 0.6mg 0.7mg 1%
Vitamin K 1.4µg 2.7µg 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 1.44g 7.01g N/A
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.17mg 0%
Threonine 1.038mg 0.596mg 0%
Isoleucine 1.537mg 0.625mg 0%
Leucine 2.959mg 1.17mg 0%
Lysine 2.585mg 0.424mg 0%
Methionine 0.784mg 0.236mg 0%
Phenylalanine 1.662mg 0.711mg 0%
Valine 2.139mg 0.753mg 0%
Histidine 1.065mg 0.391mg 0%
Fructose 0g 0.09g 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Walnut
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 +77%
Contains more WaterWater +824.6%
Contains more OtherOther +67.4%
Contains more FatsFats +110.4%
Contains more CarbsCarbs +852.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Walnut
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 -66.4%
Contains more Mono. FatMonounsaturated fat +11%
Contains more Poly. FatPolyunsaturated fat +3417.8%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.