Walnut vs. Cheese — In-Depth Nutrition Comparison
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The main differences between Walnut and Cheese
- Walnut is richer in Copper, Manganese, Vitamin B6, and Iron, yet Cheese is richer in Calcium, Vitamin B12, Selenium, and Vitamin A.
- Daily need coverage for Copper from Walnut is 173% higher.
- Walnut contains 126 times more Manganese than Cheese. Walnut contains 3.414mg of Manganese, while Cheese contains 0.027mg.
- Walnut contains less Saturated Fat.
Food types used in this article are Nuts, walnuts, english and Cheese, cheddar.
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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 MagnesiumMagnesium | +485.2% |
| Contains more PotassiumPotassium | +480.3% |
| Contains more IronIron | +1978.6% |
| Contains more CopperCopper | +5186.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +12544.4% |
| Contains more CalciumCalcium | +624.5% |
| Contains more ZincZinc | +17.8% |
| Contains more PhosphorusPhosphorus | +31.5% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1075.9% |
| Contains more Vitamin B3Vitamin B3 | +1806.8% |
| Contains more Vitamin B5Vitamin B5 | +39% |
| Contains more Vitamin B6Vitamin B6 | +713.6% |
| Contains more Vitamin KVitamin K | +12.5% |
| Contains more FolateFolate | +263% |
| Contains more CholineCholine | +137.6% |
| Contains more Vitamin AVitamin A | +6110% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +185.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +95.8% |
| Contains more CarbsCarbs | +343.7% |
| Contains more ProteinProtein | +50.2% |
| Contains more WaterWater | +809.6% |
| Contains more OtherOther | +108.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -67.5% |
| Contains more Poly. FatPolyunsaturated fat | +3219.8% |
~equal in
Monounsaturated Fat
~9.246g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +225% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Maltose
~0g
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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| Lower in Sugar |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 654kcal | 404kcal |
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| Protein | 15.23g | 22.87g |
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| Fats | 65.21g | 33.31g |
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| Vitamin C | 1.3mg | 0mg |
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| Net carbs | 7.01g | 3.09g |
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| Carbs | 13.71g | 3.09g |
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| Cholesterol | 0mg | 99mg |
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| Vitamin D | 0IU | 24IU |
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| Magnesium | 158mg | 27mg |
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| Calcium | 98mg | 710mg |
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| Potassium | 441mg | 76mg |
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| Iron | 2.91mg | 0.14mg |
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| Sugar | 2.61g | 0.48g |
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| Fiber | 6.7g | 0g |
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| Copper | 1.586mg | 0.03mg |
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| Zinc | 3.09mg | 3.64mg |
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| Starch | 0.06g |
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| Phosphorus | 346mg | 455mg |
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| Sodium | 2mg | 653mg |
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| Vitamin A | 20IU | 1242IU |
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| Vitamin A | 1µg | 330µg |
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| Vitamin E | 0.7mg | 0.71mg |
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| Vitamin D | 0µg | 0.6µg |
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| Manganese | 3.414mg | 0.027mg |
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| Selenium | 4.9µg | 28.5µg |
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| Vitamin B1 | 0.341mg | 0.029mg |
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| Vitamin B2 | 0.15mg | 0.428mg |
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| Vitamin B3 | 1.125mg | 0.059mg |
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| Vitamin B5 | 0.57mg | 0.41mg |
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| Vitamin B6 | 0.537mg | 0.066mg |
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| Vitamin B12 | 0µg | 1.1µg |
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| Vitamin K | 2.7µg | 2.4µg |
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| Folate | 98µg | 27µg |
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| Trans Fat | 0.917g |
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| Choline | 39.2mg | 16.5mg |
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| Saturated Fat | 6.126g | 18.867g |
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| Monounsaturated Fat | 8.933g | 9.246g |
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| Polyunsaturated fat | 47.174g | 1.421g |
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| Tryptophan | 0.17mg | 0.547mg |
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| Threonine | 0.596mg | 1.044mg |
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| Isoleucine | 0.625mg | 1.206mg |
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| Leucine | 1.17mg | 1.939mg |
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| Lysine | 0.424mg | 1.025mg |
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| Methionine | 0.236mg | 0.547mg |
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| Phenylalanine | 0.711mg | 1.074mg |
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| Valine | 0.753mg | 1.404mg |
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| Histidine | 0.391mg | 0.547mg |
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| Fructose | 0.09g | 0g |
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| Omega-3 - EPA | 0g | 0.01g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.017g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.007g |
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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%
33%
Minerals Daily Need Coverage Score
152%
79%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 651mg)
Which food is lower in Saturated Fat?
Walnut is lower in Saturated Fat (difference - 12.741g)
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 2.13g)
Which food is cheaper?
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?
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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.