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Walnut vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are walnut and cheese sandwich different?

  • Walnut is richer in copper, manganese, magnesium, vitamin B6, zinc, and fiber, while cheese sandwich is higher in selenium, vitamin B2, and vitamin B3.
  • Walnut covers your daily need for copper, 158% more than cheese sandwich.
  • Walnut contains 4 times more zinc than cheese sandwich. Walnut contains 3.09mg of zinc, while cheese sandwich contains 0.87mg.
  • Walnut is lower in sodium.
  • Cheese sandwich has a higher glycemic index (54) than walnut (0).

Nuts, walnuts, english and Crackers, wheat, sandwich, with cheese filling types were used in this article.

Infographic

Walnut vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +192.6%
Contains more PotassiumPotassium +44.1%
Contains more CopperCopper +891.3%
Contains more ZincZinc +255.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +215.2%
Contains more CalciumCalcium +108.2%
Contains more PhosphorusPhosphorus +10.4%
Contains more SeleniumSelenium +395.9%
~equal in Iron ~2.62mg

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
5
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +105.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +53.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +15.4%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin B2Vitamin B2 +184.7%
Contains more Vitamin B3Vitamin B3 +183.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.358mg
~equal in Vitamin B5 ~0.622mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
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% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +55.4%
Contains more FatsFats +160.8%
Contains more WaterWater +27.2%
Contains more CarbsCarbs +324.5%
Contains more OtherOther +113.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
1
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains more Poly. FatPolyunsaturated fat +414.7%
Contains less Sat. FatSaturated fat -32.6%
Contains more Mono. FatMonounsaturated fat +15.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Cheese sandwich DV% diff.
Polyunsaturated fat 47.174g 9.166g 253%
Copper 1.586mg 0.16mg 158%
Manganese 3.414mg 1.083mg 101%
Fats 65.21g 25g 62%
Sodium 2mg 839mg 36%
Selenium 4.9µg 24.3µg 35%
Magnesium 158mg 54mg 25%
Vitamin B2 0.15mg 0.427mg 21%
Vitamin B6 0.537mg 0.261mg 21%
Zinc 3.09mg 0.87mg 20%
Carbs 13.71g 58.2g 15%
Fiber 6.7g 3.1g 14%
Vitamin B3 1.125mg 3.185mg 13%
Protein 15.23g 9.8g 11%
Calcium 98mg 204mg 11%
Saturated fat 6.126g 4.129g 9%
Folate 98µg 64µg 9%
Calories 654kcal 497kcal 8%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Phosphorus 346mg 382mg 5%
Vitamin B12 0µg 0.12µg 5%
Iron 2.91mg 2.62mg 4%
Potassium 441mg 306mg 4%
Monounsaturated fat 8.933g 10.351g 4%
Vitamin A 1µg 21µg 2%
Vitamin K 2.7µg 2%
Cholesterol 0mg 7mg 2%
Vitamin B1 0.341mg 0.358mg 1%
Vitamin B5 0.57mg 0.622mg 1%
Vitamin C 1.3mg 1.5mg 0%
Net carbs 7.01g 55.1g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.13mg 0%
Threonine 0.596mg 0.298mg 0%
Isoleucine 0.625mg 0.383mg 0%
Leucine 1.17mg 0.698mg 0%
Lysine 0.424mg 0.344mg 0%
Methionine 0.236mg 0.167mg 0%
Phenylalanine 0.711mg 0.472mg 0%
Valine 0.753mg 0.438mg 0%
Histidine 0.391mg 0.219mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Cheese sandwich
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
32%
Cheese sandwich
Minerals Daily Need Coverage Score
152%
Walnut
85%
Cheese sandwich

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 837mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Cheese sandwich
Cheese sandwich is lower in Saturated fat (difference - 1.997g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $5)
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.
Which food is richer in vitamins?
?
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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.