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.
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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 | +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% |
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 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 | +∞% |
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:
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
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
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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 |
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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%
32%
Minerals Daily Need Coverage Score
152%
85%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 837mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Cheese sandwich is lower in Saturated fat (difference - 1.997g)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $5)
Which food is richer in minerals?
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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.