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Walnut vs. Brunost — In-Depth Nutrition Comparison

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What are the main differences between walnut and brunost?

  • Walnut is richer in copper, manganese, and iron, yet brunost is richer in vitamin B12, vitamin B2, vitamin B5, calcium, and potassium.
  • Walnut's daily need coverage for copper is 167% higher.
  • Walnut has 85 times more manganese than brunost. Walnut has 3.414mg of manganese, while brunost has 0.04mg.
  • Walnut contains less saturated fat.
  • Walnut has a lower glycemic index than brunost.

We used Nuts, walnuts, english and Cheese, gjetost types in this comparison.

Infographic

Walnut vs Brunost 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
6
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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +125.7%
Contains more IronIron +459.6%
Contains more CopperCopper +1882.5%
Contains more ZincZinc +171.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +8435%
Contains more CalciumCalcium +308.2%
Contains more PotassiumPotassium +219.5%
Contains more PhosphorusPhosphorus +28.3%
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
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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +38.4%
Contains more Vitamin B6Vitamin B6 +98.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1860%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +33300%
Contains more Vitamin B2Vitamin B2 +821.3%
Contains more Vitamin B5Vitamin B5 +487.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.315mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +57.8%
Contains more FatsFats +121%
Contains more CarbsCarbs +211.1%
Contains more WaterWater +230.2%
Contains more OtherOther +166.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -68%
Contains more Mono. FatMonounsaturated fat +13.4%
Contains more Poly. FatPolyunsaturated fat +4929.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Brunost
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Walnut Brunost DV% diff.
Polyunsaturated fat 47.174g 0.938g 308%
Copper 1.586mg 0.08mg 167%
Manganese 3.414mg 0.04mg 147%
Vitamin B12 0µg 2.42µg 101%
Vitamin B2 0.15mg 1.382mg 95%
Saturated fat 6.126g 19.16g 59%
Vitamin B5 0.57mg 3.351mg 56%
Fats 65.21g 29.51g 55%
Vitamin A 1µg 334µg 37%
Cholesterol 0mg 94mg 31%
Iron 2.91mg 0.52mg 30%
Calcium 98mg 400mg 30%
Potassium 441mg 1409mg 28%
Fiber 6.7g 0g 27%
Sodium 2mg 600mg 26%
Folate 98µg 5µg 23%
Magnesium 158mg 70mg 21%
Vitamin B6 0.537mg 0.271mg 20%
Zinc 3.09mg 1.14mg 18%
Selenium 4.9µg 14.5µg 17%
Phosphorus 346mg 444mg 14%
Protein 15.23g 9.65g 11%
Carbs 13.71g 42.65g 10%
Calories 654kcal 466kcal 9%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Monounsaturated fat 8.933g 7.879g 3%
Vitamin B1 0.341mg 0.315mg 2%
Vitamin K 2.7µg 2%
Vitamin B3 1.125mg 0.813mg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 42.65g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.135mg 0%
Threonine 0.596mg 0.393mg 0%
Isoleucine 0.625mg 0.519mg 0%
Leucine 1.17mg 0.992mg 0%
Lysine 0.424mg 0.814mg 0%
Methionine 0.236mg 0.318mg 0%
Phenylalanine 0.711mg 0.54mg 0%
Valine 0.753mg 0.765mg 0%
Histidine 0.391mg 0.293mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

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

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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%
Walnut
84%
Brunost
Minerals Daily Need Coverage Score
152%
Walnut
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 13.034g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 2.61g)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.