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  6. Walnut vs. Goat cheese

Walnut vs. Goat cheese — In-Depth Nutrition Comparison

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Important differences between walnut and goat cheese

  • Walnut has more manganese, copper, vitamin B6, magnesium, fiber, and folate; however, goat cheese has more vitamin B2 and vitamin A.
  • Walnut's daily need coverage for manganese is 144% more.
  • Walnut is lower in saturated fat.

The food varieties used in the comparison are Nuts, walnuts, english and Cheese, goat, semisoft type.

Infographic

Walnut vs Goat cheese 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
8
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +444.8%
Contains more PotassiumPotassium +179.1%
Contains more IronIron +79.6%
Contains more CopperCopper +181.2%
Contains more ZincZinc +368.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +3571%
Contains more SeleniumSelenium +28.9%
Contains more CalciumCalcium +204.1%
~equal in Phosphorus ~375mg

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
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B1Vitamin B1 +373.6%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +795%
Contains more FolateFolate +4800%
Contains more CholineCholine +154.5%
Contains more Vitamin AVitamin A +40600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +350.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~1.148mg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Walnut Goat cheese DV% diff.
Polyunsaturated fat 47.174g 0.709g 310%
Manganese 3.414mg 0.093mg 144%
Copper 1.586mg 0.564mg 114%
Saturated fat 6.126g 20.639g 66%
Fats 65.21g 29.84g 54%
Vitamin A 1µg 407µg 45%
Vitamin B2 0.15mg 0.676mg 40%
Vitamin B6 0.537mg 0.06mg 37%
Magnesium 158mg 29mg 31%
Fiber 6.7g 0g 27%
Cholesterol 0mg 79mg 26%
Folate 98µg 2µg 24%
Zinc 3.09mg 0.66mg 22%
Vitamin B1 0.341mg 0.072mg 22%
Calcium 98mg 298mg 20%
Sodium 2mg 415mg 18%
Iron 2.91mg 1.62mg 16%
Calories 654kcal 364kcal 15%
Protein 15.23g 21.58g 13%
Vitamin B12 0µg 0.22µg 9%
Potassium 441mg 158mg 8%
Vitamin B5 0.57mg 0.19mg 8%
Carbs 13.71g 0.12g 5%
Monounsaturated fat 8.933g 6.808g 5%
Choline 39.2mg 15.4mg 4%
Phosphorus 346mg 375mg 4%
Vitamin D 0IU 22IU 3%
Vitamin E 0.7mg 0.26mg 3%
Vitamin D 0µg 0.5µg 3%
Selenium 4.9µg 3.8µg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 0.12g N/A
Sugar 2.61g 0.12g N/A
Starch 0.06g 0%
Vitamin B3 1.125mg 1.148mg 0%
Vitamin K 2.7µg 2.5µg 0%
Tryptophan 0.17mg 0.227mg 0%
Threonine 0.596mg 0.805mg 0%
Isoleucine 0.625mg 0.893mg 0%
Leucine 1.17mg 1.861mg 0%
Lysine 0.424mg 1.549mg 0%
Methionine 0.236mg 0.575mg 0%
Phenylalanine 0.711mg 0.859mg 0%
Valine 0.753mg 1.485mg 0%
Histidine 0.391mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more FatsFats +118.5%
Contains more CarbsCarbs +11325%
Contains more ProteinProtein +41.7%
Contains more WaterWater +1018.4%
Contains more OtherOther +65.2%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -70.3%
Contains more Mono. FatMonounsaturated fat +31.2%
Contains more Poly. FatPolyunsaturated fat +6553.6%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.