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.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
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 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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()
Cheese
|
Daily Values (%) |
Walnut
|
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|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % |
| G % |
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5% | carbohydrates | 5% |
|
G % |
| G % |
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5% | dietary fiber | 5% |
|
G % |
| G | 5% | sugar | 5% | G | ||
| G % |
|
5% | total fat | 5% |
|
G % |
| G % |
|
5% | saturated fat | 5% |
|
G % |
| G | 5% | monounsaturated fat | 5% | G | ||
| G | 5% | polyunsaturated fat | 5% | G | ||
| G | 5% | trans fat | 5% | G | ||
| MG | 5% | cholesterol | 5% | MG | ||
| 5% | Vitamins and Minerals | 5% | ||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % |
| MG % |
|
5% | calcium | 5% |
|
MG % |
| MG % |
|
5% | iron | 5% |
|
MG % |
| MG % |
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5% | magnesium | 5% |
|
MG % |
| MG % |
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5% | potassium | 5% |
|
MG % |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % |
| MG % |
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5% | Vitamin E | 5% |
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MG % |
| UG % |
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5% | Vitamin K | 5% |
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UG % |
| G % |
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5% | protein | 5% |
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G % |