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  6. Walnut vs. Mozzarella

Walnut vs. Mozzarella — In-Depth Nutrition Comparison

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Important differences between walnut and mozzarella

  • Walnut has more copper, vitamin B6, iron, magnesium, fiber, and vitamin B1; however, mozzarella has more calcium, vitamin B12, and phosphorus.
  • Walnut's daily need coverage for copper is 173% more.
  • Walnut is lower in saturated fat.
  • Mozzarella has a higher glycemic index than walnut.

The food varieties used in the comparison are Nuts, walnuts, english and Cheese, mozzarella, low sodium.

Infographic

Walnut vs Mozzarella 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
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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +507.7%
Contains more PotassiumPotassium +364.2%
Contains more IronIron +1064%
Contains more CopperCopper +5774.1%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +645.9%
Contains more PhosphorusPhosphorus +51.4%
Contains more SeleniumSelenium +220.4%
~equal in Zinc ~3.13mg

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
9
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin B1Vitamin B1 +1605%
Contains more Vitamin B3Vitamin B3 +837.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +571.3%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +988.9%
Contains more CholineCholine +113%
Contains more Vitamin AVitamin A +13600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +126.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Walnut Mozzarella DV% diff.
Polyunsaturated fat 47.174g 0.509g 311%
Copper 1.586mg 0.027mg 173%
Manganese 3.414mg 148%
Fats 65.21g 17.1g 74%
Calcium 98mg 731mg 63%
Vitamin B12 0µg 0.92µg 38%
Vitamin B6 0.537mg 0.08mg 35%
Iron 2.91mg 0.25mg 33%
Magnesium 158mg 26mg 31%
Vitamin B1 0.341mg 0.02mg 27%
Fiber 6.7g 0g 27%
Phosphorus 346mg 524mg 25%
Protein 15.23g 27.5g 25%
Saturated fat 6.126g 10.867g 22%
Folate 98µg 9µg 22%
Selenium 4.9µg 15.7µg 20%
Calories 654kcal 280kcal 19%
Cholesterol 0mg 54mg 18%
Vitamin A 1µg 137µg 15%
Vitamin B2 0.15mg 0.34mg 15%
Vitamin B5 0.57mg 11%
Monounsaturated fat 8.933g 4.844g 10%
Potassium 441mg 95mg 10%
Vitamin B3 1.125mg 0.12mg 6%
Choline 39.2mg 18.4mg 4%
Vitamin E 0.7mg 0.15mg 4%
Carbs 13.71g 3.1g 4%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Vitamin C 1.3mg 0mg 1%
Vitamin K 2.7µg 1.8µg 1%
Sodium 2mg 16mg 1%
Net carbs 7.01g 3.1g N/A
Sugar 2.61g 1.23g N/A
Zinc 3.09mg 3.13mg 0%
Starch 0.06g 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more FatsFats +281.3%
Contains more CarbsCarbs +342.3%
Contains more ProteinProtein +80.6%
Contains more WaterWater +1126%
Contains more OtherOther +34.8%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -43.6%
Contains more Mono. FatMonounsaturated fat +84.4%
Contains more Poly. FatPolyunsaturated fat +9168%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.