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  6. Walnut vs. Blue cheese

Walnut vs. Blue cheese — In-Depth Nutrition Comparison

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How are Walnut and Blue cheese different?

  • Walnut is higher in Copper, Manganese, Iron, Magnesium, Vitamin B6, and Fiber, however, Blue cheese is richer in Vitamin B12, and Calcium.
  • Daily need coverage for Copper from Walnut is 172% higher.
  • Walnut has less Saturated Fat.

Nuts, walnuts, english and Cheese, blue are the varieties used in this article.

Infographic

Walnut vs Blue 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.
Walnut
Walnut
7
:
3
Blue cheese
Blue cheese
Contains more Iron +838.7%
Contains more Magnesium +587%
Contains more Potassium +72.3%
Contains less Sodium -99.8%
Contains more Zinc +16.2%
Contains more Copper +3865%
Contains more Manganese +37833.3%
Contains more Calcium +438.8%
Contains more Phosphorus +11.8%
Contains more Selenium +195.9%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Blue cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 159% 12% 17% 166% 23% 150% 73% 14% 2% 80%
Contains more Iron +838.7%
Contains more Magnesium +587%
Contains more Potassium +72.3%
Contains less Sodium -99.8%
Contains more Zinc +16.2%
Contains more Copper +3865%
Contains more Manganese +37833.3%
Contains more Calcium +438.8%
Contains more Phosphorus +11.8%
Contains more Selenium +195.9%

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
Walnut
7
:
5
Blue cheese
Blue cheese
Contains more Vitamin E +180%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1075.9%
Contains more Vitamin B3 +10.7%
Contains more Vitamin B6 +223.5%
Contains more Folate +172.2%
Contains more Vitamin K +12.5%
Contains more Vitamin A +3505%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +154.7%
Contains more Vitamin B5 +203.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.016
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%
Blue cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 5% 15% 0% 8% 89% 20% 104% 39% 27% 153% 6%
Contains more Vitamin E +180%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1075.9%
Contains more Vitamin B3 +10.7%
Contains more Vitamin B6 +223.5%
Contains more Folate +172.2%
Contains more Vitamin K +12.5%
Contains more Vitamin A +3505%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +154.7%
Contains more Vitamin B5 +203.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.016

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
:
3
Blue cheese
Blue cheese
Contains more Fats +126.9%
Contains more Carbs +485.9%
Contains more Protein +40.5%
Contains more Water +942%
Contains more Other +187.1%
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
Blue cheese
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more Fats +126.9%
Contains more Carbs +485.9%
Contains more Protein +40.5%
Contains more Water +942%
Contains more Other +187.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
3
:
0
Blue cheese
Blue cheese
Contains less Saturated Fat -67.2%
Contains more Monounsaturated Fat +14.8%
Contains more Polyunsaturated fat +5796.8%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Blue cheese
69% 29% 3%
Saturated Fat: 18.669 g
Monounsaturated Fat: 7.778 g
Polyunsaturated fat: 0.8 g
Contains less Saturated Fat -67.2%
Contains more Monounsaturated Fat +14.8%
Contains more Polyunsaturated fat +5796.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Blue cheese Opinion
Net carbs 7.01g 2.34g Walnut
Protein 15.23g 21.4g Blue cheese
Fats 65.21g 28.74g Walnut
Carbs 13.71g 2.34g Walnut
Calories 654kcal 353kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 0.5g Blue cheese
Fiber 6.7g 0g Walnut
Calcium 98mg 528mg Blue cheese
Iron 2.91mg 0.31mg Walnut
Magnesium 158mg 23mg Walnut
Phosphorus 346mg 387mg Blue cheese
Potassium 441mg 256mg Walnut
Sodium 2mg 1146mg Walnut
Zinc 3.09mg 2.66mg Walnut
Copper 1.586mg 0.04mg Walnut
Manganese 3.414mg 0.009mg Walnut
Selenium 4.9µg 14.5µg Blue cheese
Vitamin A 20IU 721IU Blue cheese
Vitamin A RAE 1µg 198µg Blue cheese
Vitamin E 0.7mg 0.25mg Walnut
Vitamin D 0IU 21IU Blue cheese
Vitamin D 0µg 0.5µg Blue cheese
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.029mg Walnut
Vitamin B2 0.15mg 0.382mg Blue cheese
Vitamin B3 1.125mg 1.016mg Walnut
Vitamin B5 0.57mg 1.729mg Blue cheese
Vitamin B6 0.537mg 0.166mg Walnut
Folate 98µg 36µg Walnut
Vitamin B12 0µg 1.22µg Blue cheese
Vitamin K 2.7µg 2.4µg Walnut
Tryptophan 0.17mg 0.312mg Blue cheese
Threonine 0.596mg 0.785mg Blue cheese
Isoleucine 0.625mg 1.124mg Blue cheese
Leucine 1.17mg 1.919mg Blue cheese
Lysine 0.424mg 1.852mg Blue cheese
Methionine 0.236mg 0.584mg Blue cheese
Phenylalanine 0.711mg 1.087mg Blue cheese
Valine 0.753mg 1.556mg Blue cheese
Histidine 0.391mg 0.758mg Blue cheese
Cholesterol 0mg 75mg Walnut
Saturated Fat 6.126g 18.669g Walnut
Monounsaturated Fat 8.933g 7.778g Walnut
Polyunsaturated fat 47.174g 0.8g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Blue cheese
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
33%
Walnut
42%
Blue cheese
Minerals Daily Need Coverage Score
152%
Walnut
69%
Blue cheese

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1144mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 12.543g)
Which food is lower in Sugar?
Blue cheese
Blue cheese is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Blue cheese
Blue cheese is cheaper (difference - $2.2)
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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.