Walnut vs. Cream cheese — In-Depth Nutrition Comparison
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Important differences between walnut and cream cheese
- Walnut has more copper, manganese, vitamin B6, magnesium, iron, phosphorus, and fiber; however, cream cheese has more vitamin A.
- 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
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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 | +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% |
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 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 | +∞% |
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:
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
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
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
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:
0.35 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
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 Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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 | Equal | |
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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%
21%
Minerals Daily Need Coverage Score
152%
21%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 312mg)
Which food is lower in Saturated fat?
Walnut is lower in Saturated fat (difference - 14.087g)
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 cheaper?
Cream cheese is cheaper (difference - $2)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)