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Walnut vs. Muenster cheese — In-Depth Nutrition Comparison

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A recap on differences between walnut and muenster cheese

  • Walnut has more copper, manganese, vitamin B6, iron, magnesium, and vitamin B1; however, muenster cheese is higher in calcium and vitamin B12.
  • Walnut covers your daily copper needs 173% more than muenster cheese.
  • Muenster cheese contains 427 times less manganese than walnut. Walnut contains 3.414mg of manganese, while muenster cheese contains 0.008mg.
  • Walnut has less saturated fat.
  • The glycemic index of muenster cheese is higher.

Food varieties used in this article are Nuts, walnuts, english and Cheese, muenster.

Infographic

Walnut vs Muenster 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
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% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more MagnesiumMagnesium +485.2%
Contains more PotassiumPotassium +229.1%
Contains more IronIron +609.8%
Contains more CopperCopper +5016.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +42575%
Contains more CalciumCalcium +631.6%
Contains more PhosphorusPhosphorus +35.3%
Contains more SeleniumSelenium +195.9%
~equal in Zinc ~2.81mg

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
8
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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B1Vitamin B1 +2523.1%
Contains more Vitamin B3Vitamin B3 +992.2%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +858.9%
Contains more FolateFolate +716.7%
Contains more CholineCholine +154.5%
Contains more Vitamin AVitamin A +29700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~2.5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more FatsFats +117.1%
Contains more CarbsCarbs +1124.1%
Contains more ProteinProtein +53.7%
Contains more WaterWater +926.3%
Contains more OtherOther +105.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -67.9%
Contains more Poly. FatPolyunsaturated fat +7036.8%
~equal in Monounsaturated fat ~8.711g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Muenster cheese DV% diff.
Polyunsaturated fat 47.174g 0.661g 310%
Copper 1.586mg 0.031mg 173%
Manganese 3.414mg 0.008mg 148%
Calcium 98mg 717mg 62%
Vitamin B12 0µg 1.47µg 61%
Saturated fat 6.126g 19.113g 59%
Fats 65.21g 30.04g 54%
Vitamin B6 0.537mg 0.056mg 37%
Vitamin A 1µg 298µg 33%
Cholesterol 0mg 96mg 32%
Magnesium 158mg 27mg 31%
Iron 2.91mg 0.41mg 31%
Sodium 2mg 628mg 27%
Fiber 6.7g 0g 27%
Vitamin B1 0.341mg 0.013mg 27%
Folate 98µg 12µg 22%
Phosphorus 346mg 468mg 17%
Selenium 4.9µg 14.5µg 17%
Protein 15.23g 23.41g 16%
Calories 654kcal 368kcal 14%
Vitamin B2 0.15mg 0.32mg 13%
Potassium 441mg 134mg 9%
Vitamin B5 0.57mg 0.19mg 8%
Vitamin B3 1.125mg 0.103mg 6%
Choline 39.2mg 15.4mg 4%
Carbs 13.71g 1.12g 4%
Vitamin E 0.7mg 0.26mg 3%
Zinc 3.09mg 2.81mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin C 1.3mg 0mg 1%
Monounsaturated fat 8.933g 8.711g 1%
Net carbs 7.01g 1.12g N/A
Sugar 2.61g 1.12g N/A
Starch 0.06g 0%
Vitamin K 2.7µg 2.5µg 0%
Tryptophan 0.17mg 0.327mg 0%
Threonine 0.596mg 0.888mg 0%
Isoleucine 0.625mg 1.145mg 0%
Leucine 1.17mg 2.26mg 0%
Lysine 0.424mg 2.139mg 0%
Methionine 0.236mg 0.569mg 0%
Phenylalanine 0.711mg 1.24mg 0%
Valine 0.753mg 1.482mg 0%
Histidine 0.391mg 0.829mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Muenster cheese
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
33%
Muenster cheese
Minerals Daily Need Coverage Score
152%
Walnut
71%
Muenster cheese

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 96mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 626mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 12.987g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Muenster cheese
Muenster cheese is lower in Sugar (difference - 1.49g)
Which food is cheaper?
Muenster cheese
Muenster cheese is cheaper (difference - $3)
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.

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.