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 104.4 times less carbohydrates 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.

USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Walnut src

Calories and Carbs

calories

Both walnut and cheese are high in calories. Walnut has 70% more calories than cheese - walnut has 654 calories per 100 grams and cheese has 384 calories.

For macronutrient ratios, cheese is heavier in protein, lighter in carbs and lighter in fat compared to walnut per calorie. Cheese has a macronutrient ratio of 25:0:75 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Walnut
Protein 25% 9%
Carbohydrates ~ 8%
Fat 75% 84%
Alcohol ~ ~

carbohydrates

Cheese has 104.4 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.

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. Cheese has 55% more protein than walnut - 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. Cheese has 162% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.

cholesterol

Walnut has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and walnut does not contain significant amounts.

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 173 times 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.

Vitamin K

Walnut and cheese contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.

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. Cheese has 572% more calcium than walnut - 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 393% 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 419% 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 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cheese or Walnut .

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

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FAQ

Does walnut or cheese contain more calories in 100 grams?
Both walnut and cheese are high in calories. Walnut has 70% more calories than cheese - walnut has 654 calories in 100g and cheese has 384 calories.

Does walnut or cheese contain more calcium?
Both walnut and cheese are high in calcium. Cheese has 570% more calcium than walnut - walnut has 98mg of calcium in 100 grams and cheese has 659mg of calcium.

Does walnut or cheese contain more potassium?
Walnut is a rich source of potassium and it has 420% more potassium than cheese - walnut has 441mg of potassium in 100 grams and cheese has 85mg of potassium.

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