Cheese vs. Walnut

Nutrition comparison of Cheese and Walnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cheese versus walnut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cheese and walnut:

  • Both walnut and cheese are high in calcium, calories, protein and saturated fat.
  • Cheese has more beta-carotene than walnut.
  • Cheese is an excellent source of Vitamin A.
  • Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12.
  • Walnut is a great source of iron.
  • Walnut is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of cheese and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Cheese src
Image of Walnut src

Calories and Carbs

calories

Both walnut and cheese are high in calories - walnut has 654kcal of calories per 100 grams and cheese has 384kcal of calories.

dietary fiber

Walnut is an excellent source of dietary fiber and it has more dietary fiber than cheese - walnut has 6.7g of dietary fiber per 100 grams and cheese does not contain significant amounts.

sugar

Cheese has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and cheese does not contain significant amounts.

Protein

protein

Both walnut and cheese are high in protein - walnut has 15.2g of protein per 100 grams and cheese has 23.5g of protein.

Fat

saturated fat

Both walnut and cheese are high in saturated fat - walnut has 6.1g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.

Vitamins

Vitamin C

Walnut has more Vitamin C than cheese - walnut has 1.3mg of Vitamin C per 100 grams and cheese does not contain significant amounts.

Vitamin A

Cheese is an excellent source of Vitamin A and it has more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.

Vitamin D

Cheese has more Vitamin D than walnut - cheese has 21iu of Vitamin D per 100 grams and walnut does not contain significant amounts.

Vitamin E

Walnut and cheese contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.

The B Vitamins

Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12.

Cheese Walnut
Thiamin 0.023 MG 0.341 MG
Riboflavin 0.318 MG 0.15 MG
Niacin 0.114 MG 1.125 MG
Pantothenic acid 0.249 MG 0.57 MG
Vitamin B6 0.061 MG 0.537 MG
Folate 13 UG 98 UG
Vitamin B12 1.23 UG ~

Minerals

calcium

Both walnut and cheese are high in calcium - walnut has 98mg of calcium per 100 grams and cheese has 659mg of calcium.

iron

Walnut is a great source of iron and it has more iron than cheese - walnut has 2.9mg of iron per 100 grams and cheese has 0.59mg of iron.

potassium

Walnut is an excellent source of potassium and it has more potassium than cheese - walnut has 441mg of potassium per 100 grams and cheese has 85mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, cheese has more beta-carotene than walnut per 100 grams.

Cheese Walnut
beta-carotene 56 UG 12 UG
lutein + zeaxanthin ~ 9 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than cheese per 100 grams.

Cheese Walnut
alpha linoleic acid 0.332 G 9.08 G
Total 0.332 G 9.08 G

omega 6s

Comparing omega-6 fatty acids, walnut has more linoleic acid than cheese per 100 grams.

Cheese Walnut
linoleic acid 0.532 G 38.093 G
other omega 6 ~ 0.063 G
Total 0.532 G 38.156 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Walnut (Nuts, walnuts, english) .

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