Walnut vs. Feta — In-Depth Nutrition Comparison
Compare
The main differences between walnut and feta
- Walnut is richer in copper, manganese, magnesium, and iron, yet feta is richer in vitamin B12, vitamin B2, and calcium.
- Daily need coverage for copper for walnut is 173% higher.
- Walnut contains 122 times more manganese than feta. Walnut contains 3.414mg of manganese, while feta contains 0.028mg.
- Walnut contains less saturated fat.
- Walnut has a lower glycemic index than feta.
Food types used in this article are Nuts, walnuts, english and Cheese, feta.
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.
| Contains more MagnesiumMagnesium | +731.6% |
| Contains more PotassiumPotassium | +611.3% |
| Contains more IronIron | +347.7% |
| Contains more CopperCopper | +4856.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +12092.9% |
| Contains more CalciumCalcium | +403.1% |
| Contains more SeleniumSelenium | +206.1% |
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 EVitamin E | +288.9% |
| Contains more Vitamin B1Vitamin B1 | +121.4% |
| Contains more Vitamin B3Vitamin B3 | +13.5% |
| Contains more Vitamin B6Vitamin B6 | +26.7% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +206.3% |
| Contains more CholineCholine | +154.5% |
| Contains more Vitamin AVitamin A | +12400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +462.7% |
| Contains more Vitamin B5Vitamin B5 | +69.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +206.4% |
| Contains more CarbsCarbs | +235.2% |
| Contains more WaterWater | +1256.8% |
| Contains more OtherOther | +192.1% |
~equal in
Protein
~14.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -59% |
| Contains more Mono. FatMonounsaturated fat | +93.2% |
| Contains more Poly. FatPolyunsaturated fat | +7882.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in price |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.591g | 311% |
| Copper | 1.586mg | 0.032mg | 173% |
| Manganese | 3.414mg | 0.028mg | 147% |
| Vitamin B12 | 0µg | 1.69µg | 70% |
| Fats | 65.21g | 21.28g | 68% |
| Vitamin B2 | 0.15mg | 0.844mg | 53% |
| Saturated fat | 6.126g | 14.946g | 40% |
| Calcium | 98mg | 493mg | 40% |
| Sodium | 2mg | 917mg | 40% |
| Magnesium | 158mg | 19mg | 33% |
| Cholesterol | 0mg | 89mg | 30% |
| Iron | 2.91mg | 0.65mg | 28% |
| Fiber | 6.7g | 0g | 27% |
| Calories | 654kcal | 264kcal | 20% |
| Selenium | 4.9µg | 15µg | 18% |
| Folate | 98µg | 32µg | 17% |
| Vitamin B1 | 0.341mg | 0.154mg | 16% |
| Vitamin A | 1µg | 125µg | 14% |
| Monounsaturated fat | 8.933g | 4.623g | 11% |
| Potassium | 441mg | 62mg | 11% |
| Vitamin B6 | 0.537mg | 0.424mg | 9% |
| Vitamin B5 | 0.57mg | 0.967mg | 8% |
| Choline | 39.2mg | 15.4mg | 4% |
| Vitamin E | 0.7mg | 0.18mg | 3% |
| Carbs | 13.71g | 4.09g | 3% |
| Zinc | 3.09mg | 2.88mg | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Protein | 15.23g | 14.21g | 2% |
| Vitamin D | 0IU | 16IU | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Vitamin K | 2.7µg | 1.8µg | 1% |
| Vitamin B3 | 1.125mg | 0.991mg | 1% |
| Phosphorus | 346mg | 337mg | 1% |
| Net carbs | 7.01g | 4.09g | N/A |
| Sugar | 2.61g | 4.09g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.17mg | 0.2mg | 0% |
| Threonine | 0.596mg | 0.637mg | 0% |
| Isoleucine | 0.625mg | 0.803mg | 0% |
| Leucine | 1.17mg | 1.395mg | 0% |
| Lysine | 0.424mg | 1.219mg | 0% |
| Methionine | 0.236mg | 0.368mg | 0% |
| Phenylalanine | 0.711mg | 0.675mg | 0% |
| Valine | 0.753mg | 1.065mg | 0% |
| Histidine | 0.391mg | 0.397mg | 0% |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
54%
Minerals Daily Need Coverage Score
152%
63%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 915mg)
Which food is lower in Saturated fat?
Walnut is lower in Saturated fat (difference - 8.82g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is cheaper?
Feta is cheaper (difference - $2.5)
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.