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Walnut vs. Cheddar Cheese — In-Depth Nutrition Comparison

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The main differences between Walnut and Cheddar Cheese

  • Walnut is richer in Copper, Manganese, Vitamin B6, and Iron, yet Cheddar Cheese is richer in Calcium, Vitamin B12, Selenium, and Vitamin A RAE.
  • Daily need coverage for Copper from Walnut is 173% higher.
  • Walnut contains 126 times more Manganese than Cheddar Cheese. Walnut contains 3.414mg of Manganese, while Cheddar Cheese contains 0.027mg.
  • Walnut contains less Saturated Fat.

Food types used in this article are Nuts, walnuts, english and Cheese, cheddar.

Infographic

Walnut vs Cheddar Cheese 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.
Contains more Iron +1978.6%
Contains more Magnesium +485.2%
Contains more Potassium +480.3%
Contains less Sodium -99.7%
Contains more Copper +5186.7%
Contains more Manganese +12544.4%
Contains more Calcium +624.5%
Contains more Phosphorus +31.5%
Contains more Zinc +17.8%
Contains more Selenium +481.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +1978.6%
Contains more Magnesium +485.2%
Contains more Potassium +480.3%
Contains less Sodium -99.7%
Contains more Copper +5186.7%
Contains more Manganese +12544.4%
Contains more Calcium +624.5%
Contains more Phosphorus +31.5%
Contains more Zinc +17.8%
Contains more Selenium +481.6%

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.
Walnut
7
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1075.9%
Contains more Vitamin B3 +1806.8%
Contains more Vitamin B5 +39%
Contains more Vitamin B6 +713.6%
Contains more Folate +263%
Contains more Vitamin K +12.5%
Contains more Vitamin A +6110%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +185.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.71
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1075.9%
Contains more Vitamin B3 +1806.8%
Contains more Vitamin B5 +39%
Contains more Vitamin B6 +713.6%
Contains more Folate +263%
Contains more Vitamin K +12.5%
Contains more Vitamin A +6110%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +185.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.71

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +95.8%
Contains more Carbs +343.7%
Contains more Protein +50.2%
Contains more Water +809.6%
Contains more Other +108.4%
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
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Fats +95.8%
Contains more Carbs +343.7%
Contains more Protein +50.2%
Contains more Water +809.6%
Contains more Other +108.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -67.5%
Contains more Polyunsaturated fat +3219.8%
Equal in Monounsaturated Fat - 9.246
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -67.5%
Contains more Polyunsaturated fat +3219.8%
Equal in Monounsaturated Fat - 9.246

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Glucose +225%
Contains more Lactose +∞%
Contains more Galactose +∞%
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Glucose +225%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Cheddar Cheese Opinion
Net carbs 7.01g 3.09g Walnut
Protein 15.23g 22.87g Cheddar Cheese
Fats 65.21g 33.31g Walnut
Carbs 13.71g 3.09g Walnut
Calories 654kcal 404kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g 0g Walnut
Sugar 2.61g 0.48g Cheddar Cheese
Fiber 6.7g 0g Walnut
Calcium 98mg 710mg Cheddar Cheese
Iron 2.91mg 0.14mg Walnut
Magnesium 158mg 27mg Walnut
Phosphorus 346mg 455mg Cheddar Cheese
Potassium 441mg 76mg Walnut
Sodium 2mg 653mg Walnut
Zinc 3.09mg 3.64mg Cheddar Cheese
Copper 1.586mg 0.03mg Walnut
Manganese 3.414mg 0.027mg Walnut
Selenium 4.9µg 28.5µg Cheddar Cheese
Vitamin A 20IU 1242IU Cheddar Cheese
Vitamin A RAE 1µg 330µg Cheddar Cheese
Vitamin E 0.7mg 0.71mg Cheddar Cheese
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.029mg Walnut
Vitamin B2 0.15mg 0.428mg Cheddar Cheese
Vitamin B3 1.125mg 0.059mg Walnut
Vitamin B5 0.57mg 0.41mg Walnut
Vitamin B6 0.537mg 0.066mg Walnut
Folate 98µg 27µg Walnut
Vitamin B12 0µg 1.1µg Cheddar Cheese
Vitamin K 2.7µg 2.4µg Walnut
Tryptophan 0.17mg 0.547mg Cheddar Cheese
Threonine 0.596mg 1.044mg Cheddar Cheese
Isoleucine 0.625mg 1.206mg Cheddar Cheese
Leucine 1.17mg 1.939mg Cheddar Cheese
Lysine 0.424mg 1.025mg Cheddar Cheese
Methionine 0.236mg 0.547mg Cheddar Cheese
Phenylalanine 0.711mg 1.074mg Cheddar Cheese
Valine 0.753mg 1.404mg Cheddar Cheese
Histidine 0.391mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Walnut
Trans Fat 0.917g Walnut
Saturated Fat 6.126g 18.867g Walnut
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 8.933g 9.246g Cheddar Cheese
Polyunsaturated fat 47.174g 1.421g Walnut
Omega-6 - Eicosadienoic acid 0g 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
152%
Walnut
79%
Cheddar Cheese

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 651mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 12.741g)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 2.13g)
Which food is cheaper?
Cheddar Cheese
Cheddar 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.
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.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.