Walnut vs. Cottage cheese — In-Depth Nutrition Comparison
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What are the differences between walnut and cottage cheese?
- Walnut is richer than cottage cheese in copper, manganese, vitamin B6, magnesium, iron, fiber, phosphorus, vitamin B1, and zinc.
- Walnut's daily need coverage for copper is 173% more.
- The amount of saturated fat in cottage cheese is lower.
We used Nuts, walnuts, english and Cheese, cottage, creamed, large or small curd types in this article.
Infographic
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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 | +1875% |
| Contains more CalciumCalcium | +18.1% |
| Contains more PotassiumPotassium | +324% |
| Contains more IronIron | +4057.1% |
| Contains more CopperCopper | +5369% |
| Contains more ZincZinc | +672.5% |
| Contains more PhosphorusPhosphorus | +117.6% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +170600% |
| Contains more SeleniumSelenium | +98% |
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 EVitamin E | +775% |
| Contains more Vitamin B1Vitamin B1 | +1163% |
| Contains more Vitamin B3Vitamin B3 | +1036.4% |
| Contains more Vitamin B6Vitamin B6 | +1067.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +716.7% |
| Contains more CholineCholine | +113% |
| Contains more Vitamin AVitamin A | +3600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more ProteinProtein | +37% |
| Contains more FatsFats | +1416.5% |
| Contains more CarbsCarbs | +305.6% |
| Contains more OtherOther | +26.2% |
| Contains more WaterWater | +1860.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains more Mono. FatMonounsaturated fat | +1048.2% |
| Contains more Poly. FatPolyunsaturated fat | +38252.8% |
| Contains less Sat. FatSaturated fat | -72% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.123g | 314% |
| Copper | 1.586mg | 0.029mg | 173% |
| Manganese | 3.414mg | 0.002mg | 148% |
| Fats | 65.21g | 4.3g | 94% |
| Vitamin B6 | 0.537mg | 0.046mg | 38% |
| Magnesium | 158mg | 8mg | 36% |
| Iron | 2.91mg | 0.07mg | 36% |
| Calories | 654kcal | 98kcal | 28% |
| Fiber | 6.7g | 0g | 27% |
| Phosphorus | 346mg | 159mg | 27% |
| Vitamin B1 | 0.341mg | 0.027mg | 26% |
| Zinc | 3.09mg | 0.4mg | 24% |
| Folate | 98µg | 12µg | 22% |
| Saturated fat | 6.126g | 1.718g | 20% |
| Monounsaturated fat | 8.933g | 0.778g | 20% |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Sodium | 2mg | 364mg | 16% |
| Potassium | 441mg | 104mg | 10% |
| Selenium | 4.9µg | 9.7µg | 9% |
| Protein | 15.23g | 11.12g | 8% |
| Vitamin B3 | 1.125mg | 0.099mg | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Vitamin A | 1µg | 37µg | 4% |
| Vitamin E | 0.7mg | 0.08mg | 4% |
| Choline | 39.2mg | 18.4mg | 4% |
| Carbs | 13.71g | 3.38g | 3% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Calcium | 98mg | 83mg | 2% |
| Vitamin B2 | 0.15mg | 0.163mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 2.61g | 2.67g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin B5 | 0.57mg | 0.557mg | 0% |
| Tryptophan | 0.17mg | 0.147mg | 0% |
| Threonine | 0.596mg | 0.5mg | 0% |
| Isoleucine | 0.625mg | 0.591mg | 0% |
| Leucine | 1.17mg | 1.116mg | 0% |
| Lysine | 0.424mg | 0.934mg | 0% |
| Methionine | 0.236mg | 0.269mg | 0% |
| Phenylalanine | 0.711mg | 0.577mg | 0% |
| Valine | 0.753mg | 0.748mg | 0% |
| Histidine | 0.391mg | 0.326mg | 0% |
| Fructose | 0.09g | 0g | 0% |
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 |
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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%
14%
Minerals Daily Need Coverage Score
152%
23%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 362mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Cottage cheese is lower in Saturated fat (difference - 4.408g)
Which food is cheaper?
Cottage cheese is cheaper (difference - $3)