Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Walnut vs. Cottage cheese — In-Depth Nutrition Comparison

Compare

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

Walnut vs Cottage 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
9
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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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.
Walnut
8
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% 1.2% 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% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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 +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.163mg
~equal in Vitamin B5 ~0.557mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
11% 4% 3% 80%
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
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
66% 30% 5%
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
Walnut
4
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
100%
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.
Walnut Cottage cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Walnut Cottage cheese Opinion
Calories 654kcal 98kcal Walnut
Protein 15.23g 11.12g Walnut
Fats 65.21g 4.3g Walnut
Vitamin C 1.3mg 0mg Walnut
Net carbs 7.01g 3.38g Walnut
Carbs 13.71g 3.38g Walnut
Cholesterol 0mg 17mg Walnut
Vitamin D 0IU 3IU Cottage cheese
Magnesium 158mg 8mg Walnut
Calcium 98mg 83mg Walnut
Potassium 441mg 104mg Walnut
Iron 2.91mg 0.07mg Walnut
Sugar 2.61g 2.67g Walnut
Fiber 6.7g 0g Walnut
Copper 1.586mg 0.029mg Walnut
Zinc 3.09mg 0.4mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 159mg Walnut
Sodium 2mg 364mg Walnut
Vitamin A 20IU 140IU Cottage cheese
Vitamin A 1µg 37µg Cottage cheese
Vitamin E 0.7mg 0.08mg Walnut
Vitamin D 0µg 0.1µg Cottage cheese
Manganese 3.414mg 0.002mg Walnut
Selenium 4.9µg 9.7µg Cottage cheese
Vitamin B1 0.341mg 0.027mg Walnut
Vitamin B2 0.15mg 0.163mg Cottage cheese
Vitamin B3 1.125mg 0.099mg Walnut
Vitamin B5 0.57mg 0.557mg Walnut
Vitamin B6 0.537mg 0.046mg Walnut
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 2.7µg 0µg Walnut
Folate 98µg 12µg Walnut
Choline 39.2mg 18.4mg Walnut
Saturated Fat 6.126g 1.718g Cottage cheese
Monounsaturated Fat 8.933g 0.778g Walnut
Polyunsaturated fat 47.174g 0.123g Walnut
Tryptophan 0.17mg 0.147mg Walnut
Threonine 0.596mg 0.5mg Walnut
Isoleucine 0.625mg 0.591mg Walnut
Leucine 1.17mg 1.116mg Walnut
Lysine 0.424mg 0.934mg Cottage cheese
Methionine 0.236mg 0.269mg Cottage cheese
Phenylalanine 0.711mg 0.577mg Walnut
Valine 0.753mg 0.748mg Walnut
Histidine 0.391mg 0.326mg Walnut
Fructose 0.09g 0g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Cottage cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Walnut
14%
Cottage cheese
Minerals Daily Need Coverage Score
152%
Walnut
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 362mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 4.408g)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $3)

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.