Walnut vs. Cheese — In-Depth Nutrition Comparison
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The main differences between walnut and cheese
- Walnut is richer in copper, manganese, fats, vitamin B6, and iron, yet cheese is richer in calcium, vitamin B12, selenium, and vitamin A.
- Daily need coverage for copper for walnut is 173% higher.
- Walnut contains 126 times more manganese than cheese. Walnut contains 3.414mg of manganese, while cheese contains 0.027mg.
- Walnut contains less saturated fat.
Food types used in this article are Nuts, walnuts, english and Cheese, cheddar.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +485.2% |
| Contains more PotassiumPotassium | +480.3% |
| Contains more IronIron | +1978.6% |
| Contains more CopperCopper | +5186.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +12544.4% |
| Contains more CalciumCalcium | +624.5% |
| Contains more ZincZinc | +17.8% |
| Contains more PhosphorusPhosphorus | +31.5% |
| Contains more SeleniumSelenium | +481.6% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1075.9% |
| Contains more Vitamin B3Vitamin B3 | +1806.8% |
| Contains more Vitamin B5Vitamin B5 | +39% |
| Contains more Vitamin B6Vitamin B6 | +713.6% |
| Contains more Vitamin KVitamin K | +12.5% |
| Contains more FolateFolate | +263% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +32900% |
| Contains more Vitamin B2Vitamin B2 | +185.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 1.421g | 305% |
| Copper | 1.586mg | 0.03mg | 173% |
| Manganese | 3.414mg | 0.027mg | 147% |
| Calcium | 98mg | 710mg | 61% |
| Saturated fat | 6.126g | 18.867g | 58% |
| Fats | 65.21g | 33.31g | 49% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Selenium | 4.9µg | 28.5µg | 43% |
| Vitamin A | 1µg | 330µg | 37% |
| Vitamin B6 | 0.537mg | 0.066mg | 36% |
| Iron | 2.91mg | 0.14mg | 35% |
| Cholesterol | 0mg | 99mg | 33% |
| Magnesium | 158mg | 27mg | 31% |
| Sodium | 2mg | 653mg | 28% |
| Fiber | 6.7g | 0g | 27% |
| Vitamin B1 | 0.341mg | 0.029mg | 26% |
| Vitamin B2 | 0.15mg | 0.428mg | 21% |
| Folate | 98µg | 27µg | 18% |
| Phosphorus | 346mg | 455mg | 16% |
| Protein | 15.23g | 22.87g | 15% |
| Calories | 654kcal | 404kcal | 13% |
| Potassium | 441mg | 76mg | 11% |
| Vitamin B3 | 1.125mg | 0.059mg | 7% |
| Zinc | 3.09mg | 3.64mg | 5% |
| Carbs | 13.71g | 3.09g | 4% |
| Choline | 39.2mg | 16.5mg | 4% |
| Vitamin D* | 0 IU | 24 IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin B5 | 0.57mg | 0.41mg | 3% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Monounsaturated fat | 8.933g | 9.246g | 1% |
| Protein per 100 calories | 2.3g | 5.7g | N/A |
| Calories per 10 g protein | 429kcal | 177kcal | N/A |
| Weight per 100 calories | 15g | 25g | N/A |
| Unsaturated / Saturated Fat ratio | 9.2 | 0.57 | N/A |
| Net carbs | 7.01g | 3.09g | N/A |
| Sugar | 2.61g | 0.48g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin E | 0.7mg | 0.71mg | 0% |
| Vitamin K | 2.7µg | 2.4µg | 0% |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.17mg | 0.547mg | 0% |
| Threonine | 0.596mg | 1.044mg | 0% |
| Isoleucine | 0.625mg | 1.206mg | 0% |
| Leucine | 1.17mg | 1.939mg | 0% |
| Lysine | 0.424mg | 1.025mg | 0% |
| Methionine | 0.236mg | 0.547mg | 0% |
| Phenylalanine | 0.711mg | 1.074mg | 0% |
| Valine | 0.753mg | 1.404mg | 0% |
| Histidine | 0.391mg | 0.547mg | 0% |
| Fructose | 0.09g | 0g | 0% |
| Omega-3 (EPA) | 0g | 0.01g | N/A |
| Omega-3 (DHA) | 0g | 0.001g | N/A |
| Omega-3 (DPA) | 0g | 0.017g | N/A |
| Omega-6 (Eicosadienoic acid) | 0g | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +95.8% |
| Contains more CarbsCarbs | +343.7% |
| Contains more ProteinProtein | +50.2% |
| Contains more WaterWater | +809.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.5% |
| Contains more Poly. FatPolyunsaturated fat | +3219.8% |
~equal in
Monounsaturated fat
~9.246g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +225% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Maltose
~0g
