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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 for 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +587%
Contains more PotassiumPotassium +72.3%
Contains more IronIron +838.7%
Contains more CopperCopper +3865%
Contains more ZincZinc +16.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +37833.3%
Contains more CalciumCalcium +438.8%
Contains more PhosphorusPhosphorus +11.8%
Contains more SeleniumSelenium +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
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%
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B1Vitamin B1 +1075.9%
Contains more Vitamin B6Vitamin B6 +223.5%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +172.2%
Contains more CholineCholine +154.5%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +154.7%
Contains more Vitamin B5Vitamin B5 +203.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~1.016mg

All nutrients comparison - raw data values

Nutrient Walnut Blue cheese DV% diff.
Polyunsaturated fat 47.174g 0.8g 309%
Copper 1.586mg 0.04mg 172%
Manganese 3.414mg 0.009mg 148%
Saturated fat 6.126g 18.669g 57%
Fats 65.21g 28.74g 56%
Vitamin B12 0µg 1.22µg 51%
Sodium 2mg 1146mg 50%
Calcium 98mg 528mg 43%
Iron 2.91mg 0.31mg 33%
Magnesium 158mg 23mg 32%
Vitamin B6 0.537mg 0.166mg 29%
Fiber 6.7g 0g 27%
Vitamin B1 0.341mg 0.029mg 26%
Cholesterol 0mg 75mg 25%
Vitamin B5 0.57mg 1.729mg 23%
Vitamin A 1µg 198µg 22%
Vitamin B2 0.15mg 0.382mg 18%
Selenium 4.9µg 14.5µg 17%
Folate 98µg 36µg 16%
Calories 654kcal 353kcal 15%
Protein 15.23g 21.4g 12%
Phosphorus 346mg 387mg 6%
Potassium 441mg 256mg 5%
Choline 39.2mg 15.4mg 4%
Zinc 3.09mg 2.66mg 4%
Carbs 13.71g 2.34g 4%
Vitamin E 0.7mg 0.25mg 3%
Monounsaturated fat 8.933g 7.778g 3%
Vitamin D 0IU 21IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin C 1.3mg 0mg 1%
Vitamin B3 1.125mg 1.016mg 1%
Net carbs 7.01g 2.34g N/A
Sugar 2.61g 0.5g N/A
Starch 0.06g 0%
Vitamin K 2.7µg 2.4µg 0%
Tryptophan 0.17mg 0.312mg 0%
Threonine 0.596mg 0.785mg 0%
Isoleucine 0.625mg 1.124mg 0%
Leucine 1.17mg 1.919mg 0%
Lysine 0.424mg 1.852mg 0%
Methionine 0.236mg 0.584mg 0%
Phenylalanine 0.711mg 1.087mg 0%
Valine 0.753mg 1.556mg 0%
Histidine 0.391mg 0.758mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +126.9%
Contains more CarbsCarbs +485.9%
Contains more ProteinProtein +40.5%
Contains more WaterWater +942%
Contains more OtherOther +187.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -67.2%
Contains more Mono. FatMonounsaturated fat +14.8%
Contains more Poly. FatPolyunsaturated fat +5796.8%

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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. 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.