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Walnut vs. Cream cheese — In-Depth Nutrition Comparison

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Important differences between walnut and cream cheese

  • Cream cheese has less copper, manganese, vitamin B6, magnesium, iron, phosphorus, fiber, and vitamin B1.
  • Walnut's daily need coverage for copper is 174% more.
  • Walnut is lower in saturated fat.

The food varieties used in the comparison are Nuts, walnuts, english and Cheese, cream.

Infographic

Walnut vs Cream 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
8
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +1655.6%
Contains more PotassiumPotassium +234.1%
Contains more IronIron +2545.5%
Contains more CopperCopper +8711.1%
Contains more ZincZinc +518%
Contains more PhosphorusPhosphorus +223.4%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +30936.4%
Contains more SeleniumSelenium +75.5%
~equal in Calcium ~97mg

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1382.6%
Contains more Vitamin B3Vitamin B3 +1136.3%
Contains more Vitamin B6Vitamin B6 +858.9%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +988.9%
Contains more CholineCholine +44.1%
Contains more Vitamin AVitamin A +30700%
Contains more Vitamin EVitamin E +22.9%
Contains more Vitamin B2Vitamin B2 +53.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.517mg

All nutrients comparison - raw data values

Nutrient Walnut Cream cheese DV% diff.
Polyunsaturated fat 47.174g 1.483g 305%
Copper 1.586mg 0.018mg 174%
Manganese 3.414mg 0.011mg 148%
Saturated fat 6.126g 20.213g 64%
Fats 65.21g 34.44g 47%
Vitamin B6 0.537mg 0.056mg 37%
Magnesium 158mg 9mg 35%
Iron 2.91mg 0.11mg 35%
Phosphorus 346mg 107mg 34%
Cholesterol 0mg 101mg 34%
Vitamin A 1µg 308µg 34%
Vitamin B1 0.341mg 0.023mg 27%
Fiber 6.7g 0g 27%
Zinc 3.09mg 0.5mg 24%
Folate 98µg 9µg 22%
Protein 15.23g 6.15g 18%
Calories 654kcal 350kcal 15%
Sodium 2mg 314mg 14%
Vitamin B12 0µg 0.22µg 9%
Potassium 441mg 132mg 9%
Selenium 4.9µg 8.6µg 7%
Vitamin B2 0.15mg 0.23mg 6%
Vitamin B3 1.125mg 0.091mg 6%
Carbs 13.71g 5.52g 3%
Choline 39.2mg 27.2mg 2%
Vitamin K 2.7µg 2.1µg 1%
Vitamin B5 0.57mg 0.517mg 1%
Vitamin C 1.3mg 0mg 1%
Vitamin E 0.7mg 0.86mg 1%
Net carbs 7.01g 5.52g N/A
Calcium 98mg 97mg 0%
Sugar 2.61g 3.76g N/A
Starch 0.06g 0.35g 0%
Monounsaturated fat 8.933g 8.907g 0%
Tryptophan 0.17mg 0.069mg 0%
Threonine 0.596mg 0.233mg 0%
Isoleucine 0.625mg 0.324mg 0%
Leucine 1.17mg 0.657mg 0%
Lysine 0.424mg 0.567mg 0%
Methionine 0.236mg 0.191mg 0%
Phenylalanine 0.711mg 0.291mg 0%
Valine 0.753mg 0.395mg 0%
Histidine 0.391mg 0.175mg 0%
Fructose 0.09g 0g 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +147.6%
Contains more FatsFats +89.3%
Contains more CarbsCarbs +148.4%
Contains more OtherOther +40.2%
Contains more WaterWater +1192.9%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -69.7%
Contains more Poly. FatPolyunsaturated fat +3081%
~equal in Monounsaturated fat ~8.907g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
3
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
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +483.3%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.