Walnut vs. Swiss cheese — In-Depth Nutrition Comparison
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A recap on differences between walnut and swiss cheese
- Walnut has more copper, manganese, vitamin B6, and iron; however, swiss cheese is higher in vitamin B12, calcium, selenium, phosphorus, and vitamin A.
- Walnut covers your daily copper needs 171% more than swiss cheese.
- Swiss cheese contains 131 times less Manganese than walnut. Walnut contains 3.414mg of Manganese, while swiss cheese contains 0.026mg.
- Walnut has less saturated Fat.
- The glycemic index of swiss cheese is higher.
Food varieties used in this article are Nuts, walnuts, english and Cheese, swiss.
Infographic
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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 | +378.8% |
| Contains more PotassiumPotassium | +512.5% |
| Contains more IronIron | +2138.5% |
| Contains more CopperCopper | +3274.5% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +13030.8% |
| Contains more CalciumCalcium | +808.2% |
| Contains more ZincZinc | +41.4% |
| Contains more PhosphorusPhosphorus | +65.9% |
| Contains more SeleniumSelenium | +512.2% |
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 | +16.7% |
| Contains more Vitamin B1Vitamin B1 | +3000% |
| Contains more Vitamin B3Vitamin B3 | +1657.8% |
| Contains more Vitamin B5Vitamin B5 | +61.5% |
| Contains more Vitamin B6Vitamin B6 | +656.3% |
| Contains more Vitamin KVitamin K | +92.9% |
| Contains more FolateFolate | +880% |
| Contains more CholineCholine | +152.9% |
| Contains more Vitamin AVitamin A | +5135% |
| Contains more Vitamin B2Vitamin B2 | +101.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
~equal in
Vitamin D
~0µg
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:
26.96 g
Fats:
30.99 g
Carbs:
1.44 g
Water:
37.63 g
Other:
2.98 g
| Contains more FatsFats | +110.4% |
| Contains more CarbsCarbs | +852.1% |
| Contains more ProteinProtein | +77% |
| Contains more WaterWater | +824.6% |
| Contains more OtherOther | +67.4% |
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
18.227 g
Monounsaturated Fat:
Mono. Fat
8.046 g
Polyunsaturated fat:
Poly. Fat
1.341 g
| Contains less Sat. FatSaturated Fat | -66.4% |
| Contains more Poly. FatPolyunsaturated fat | +3417.8% |
~equal in
Monounsaturated Fat
~8.046g
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 654kcal | 393kcal |
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| Protein | 15.23g | 26.96g |
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| Fats | 65.21g | 30.99g |
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| Vitamin C | 1.3mg | 0mg |
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| Net carbs | 7.01g | 1.44g |
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| Carbs | 13.71g | 1.44g |
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| Cholesterol | 0mg | 93mg |
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| Magnesium | 158mg | 33mg |
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| Calcium | 98mg | 890mg |
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| Potassium | 441mg | 72mg |
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| Iron | 2.91mg | 0.13mg |
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| Sugar | 2.61g | 0g |
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| Fiber | 6.7g | 0g |
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| Copper | 1.586mg | 0.047mg |
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| Zinc | 3.09mg | 4.37mg |
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| Starch | 0.06g |
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| Phosphorus | 346mg | 574mg |
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| Sodium | 2mg | 187mg |
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| Vitamin A | 20IU | 1047IU |
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| Vitamin A | 1µg | 288µg |
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| Vitamin E | 0.7mg | 0.6mg |
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| Manganese | 3.414mg | 0.026mg |
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| Selenium | 4.9µg | 30µg |
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| Vitamin B1 | 0.341mg | 0.011mg |
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| Vitamin B2 | 0.15mg | 0.302mg |
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| Vitamin B3 | 1.125mg | 0.064mg |
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| Vitamin B5 | 0.57mg | 0.353mg |
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| Vitamin B6 | 0.537mg | 0.071mg |
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| Vitamin B12 | 0µg | 3.06µg |
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| Vitamin K | 2.7µg | 1.4µg |
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| Folate | 98µg | 10µg |
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| Trans Fat | 0.987g |
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| Choline | 39.2mg | 15.5mg |
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| Saturated Fat | 6.126g | 18.227g |
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| Monounsaturated Fat | 8.933g | 8.046g |
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| Polyunsaturated fat | 47.174g | 1.341g |
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| Tryptophan | 0.17mg | 0.401mg |
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| Threonine | 0.596mg | 1.038mg |
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| Isoleucine | 0.625mg | 1.537mg |
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| Leucine | 1.17mg | 2.959mg |
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| Lysine | 0.424mg | 2.585mg |
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| Methionine | 0.236mg | 0.784mg |
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| Phenylalanine | 0.711mg | 1.662mg |
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| Valine | 0.753mg | 2.139mg |
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| Histidine | 0.391mg | 1.065mg |
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| Fructose | 0.09g | 0g |
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| Omega-3 - ALA | 0.125g |
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| Omega-3 - DPA | 0g | 0.018g |
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| Omega-3 - Eicosatrienoic acid | 0.003g |
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| Omega-6 - Gamma-linoleic acid | 0.002g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.032g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.007g |
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| Omega-6 - Linoleic acid | 0.734g |
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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%
45%
Minerals Daily Need Coverage Score
152%
87%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 185mg)
Which food is lower in Saturated Fat?
Walnut is lower in Saturated Fat (difference - 12.101g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Swiss cheese is lower in Sugar (difference - 2.61g)
Which food is cheaper?
Swiss cheese is cheaper (difference - $1.4)
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.