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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, Phosphorus, and Vitamin A RAE, 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 Saturated Fat.

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.
Swiss cheese
Swiss cheese
4
:
6
Walnut
Walnut
Contains more Calcium +808.2%
Contains more Phosphorus +65.9%
Contains more Zinc +41.4%
Contains more Selenium +512.2%
Contains more Iron +2138.5%
Contains more Magnesium +378.8%
Contains more Potassium +512.5%
Contains less Sodium -98.9%
Contains more Copper +3274.5%
Contains more Manganese +13030.8%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +808.2%
Contains more Phosphorus +65.9%
Contains more Zinc +41.4%
Contains more Selenium +512.2%
Contains more Iron +2138.5%
Contains more Magnesium +378.8%
Contains more Potassium +512.5%
Contains less Sodium -98.9%
Contains more Copper +3274.5%
Contains more Manganese +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.
Swiss cheese
Swiss cheese
3
:
8
Walnut
Walnut
Contains more Vitamin A +5135%
Contains more Vitamin B2 +101.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B3 +1657.8%
Contains more Vitamin B5 +61.5%
Contains more Vitamin B6 +656.3%
Contains more Folate +880%
Contains more Vitamin K +92.9%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
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 +5135%
Contains more Vitamin B2 +101.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B3 +1657.8%
Contains more Vitamin B5 +61.5%
Contains more Vitamin B6 +656.3%
Contains more Folate +880%
Contains more Vitamin K +92.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swiss cheese
Swiss cheese
3
:
2
Walnut
Walnut
Contains more Protein +77%
Contains more Water +824.6%
Contains more Other +67.4%
Contains more Fats +110.4%
Contains more Carbs +852.1%
Swiss cheese
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
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 Protein +77%
Contains more Water +824.6%
Contains more Other +67.4%
Contains more Fats +110.4%
Contains more Carbs +852.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swiss cheese
Swiss cheese
0
:
3
Walnut
Walnut
Contains less Saturated Fat -66.4%
Contains more Monounsaturated Fat +11%
Contains more Polyunsaturated fat +3417.8%
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -66.4%
Contains more Monounsaturated Fat +11%
Contains more Polyunsaturated fat +3417.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Walnut Opinion
Net carbs 1.44g 7.01g Walnut
Protein 26.96g 15.23g Swiss cheese
Fats 30.99g 65.21g Walnut
Carbs 1.44g 13.71g Walnut
Calories 393kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0g 0.09g Walnut
Sugar 0g 2.61g Swiss cheese
Fiber 0g 6.7g Walnut
Calcium 890mg 98mg Swiss cheese
Iron 0.13mg 2.91mg Walnut
Magnesium 33mg 158mg Walnut
Phosphorus 574mg 346mg Swiss cheese
Potassium 72mg 441mg Walnut
Sodium 187mg 2mg Walnut
Zinc 4.37mg 3.09mg Swiss cheese
Copper 0.047mg 1.586mg Walnut
Manganese 0.026mg 3.414mg Walnut
Selenium 30µg 4.9µg Swiss cheese
Vitamin A 1047IU 20IU Swiss cheese
Vitamin A RAE 288µg 1µg Swiss cheese
Vitamin E 0.6mg 0.7mg Walnut
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.011mg 0.341mg Walnut
Vitamin B2 0.302mg 0.15mg Swiss cheese
Vitamin B3 0.064mg 1.125mg Walnut
Vitamin B5 0.353mg 0.57mg Walnut
Vitamin B6 0.071mg 0.537mg Walnut
Folate 10µg 98µg Walnut
Vitamin B12 3.06µg 0µg Swiss cheese
Vitamin K 1.4µg 2.7µg Walnut
Tryptophan 0.401mg 0.17mg Swiss cheese
Threonine 1.038mg 0.596mg Swiss cheese
Isoleucine 1.537mg 0.625mg Swiss cheese
Leucine 2.959mg 1.17mg Swiss cheese
Lysine 2.585mg 0.424mg Swiss cheese
Methionine 0.784mg 0.236mg Swiss cheese
Phenylalanine 1.662mg 0.711mg Swiss cheese
Valine 2.139mg 0.753mg Swiss cheese
Histidine 1.065mg 0.391mg Swiss cheese
Cholesterol 93mg 0mg Walnut
Trans Fat 0.987g Walnut
Saturated Fat 18.227g 6.126g Walnut
Omega-3 - DPA 0.018g 0g Swiss cheese
Monounsaturated Fat 8.046g 8.933g Walnut
Polyunsaturated fat 1.341g 47.174g Walnut
Omega-6 - Eicosadienoic acid 0.007g 0g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
48%
Swiss cheese
33%
Walnut
Minerals Daily Need Coverage Score
87%
Swiss cheese
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 185mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 12.101g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 2.61g)
Which food is cheaper?
Swiss cheese
Swiss cheese is cheaper (difference - $1.4)
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. 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.