Goat Cheese vs. Walnut

Nutrition comparison of Goat Cheese and Walnut

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

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

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

  • Both walnut and goat cheese are high in calcium, calories, protein and saturated fat.
  • Goat cheese has 113.2 times less carbohydrates than walnut.
  • Goat cheese is an excellent source of Vitamin A.
  • Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate, however, goat 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 goat 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: Goat Cheese (Cheese, goat, semisoft type) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.

Image of Goat Cheese src
Image of Walnut src

Calories and Carbs

calories

Both walnut and goat cheese are high in calories. Walnut has 80% more calories than goat cheese - walnut has 654 calories per 100 grams and goat cheese has 364 calories.

For macronutrient ratios, goat cheese is heavier in protein, lighter in carbs and lighter in fat compared to walnut per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Goat Cheese Walnut
Protein 24% 9%
Carbohydrates ~ 8%
Fat 76% 84%
Alcohol ~ ~

carbohydrates

Goat cheese has 113.2 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.

dietary fiber

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

sugar

Walnut and goat cheese contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and goat cheese has 0.12g of sugar.

Protein

protein

Both walnut and goat cheese are high in protein. Goat cheese has 42% more protein than walnut - walnut has 15.2g of protein per 100 grams and goat cheese has 21.6g of protein.

Fat

saturated fat

Both walnut and goat cheese are high in saturated fat. Goat cheese has 237% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.

cholesterol

Walnut has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and walnut does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Goat cheese is an excellent source of Vitamin A and it has 406 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.

Vitamin D

Goat cheese has more Vitamin D than walnut - goat cheese has 22iu of Vitamin D per 100 grams and walnut does not contain significant amounts.

Vitamin E

Walnut and goat cheese contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.

Vitamin K

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

The B Vitamins

Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate, however, goat cheese contains more riboflavin and Vitamin B12. Both goat cheese and walnut contain significant amounts of niacin.

Goat Cheese Walnut
Thiamin 0.072 MG 0.341 MG
Riboflavin 0.676 MG 0.15 MG
Niacin 1.148 MG 1.125 MG
Pantothenic acid 0.19 MG 0.57 MG
Vitamin B6 0.06 MG 0.537 MG
Folate 2 UG 98 UG
Vitamin B12 0.22 UG ~

Minerals

calcium

Both walnut and goat cheese are high in calcium. Goat cheese has 204% more calcium than walnut - walnut has 98mg of calcium per 100 grams and goat cheese has 298mg of calcium.

iron

Walnut is a great source of iron and it has 80% more iron than goat cheese - walnut has 2.9mg of iron per 100 grams and goat cheese has 1.6mg of iron.

potassium

Walnut is an excellent source of potassium and it has 179% more potassium than goat cheese - walnut has 441mg of potassium per 100 grams and goat cheese has 158mg 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,

Goat Cheese Walnut
beta-carotene 77 UG 12 UG
lutein + zeaxanthin ~ 9 UG

Omega-3 and Omega-6

omega 6s

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

Goat Cheese Walnut
linoleic acid 0.709 G 38.093 G
other omega 6 ~ 0.063 G
Total 0.709 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 Goat Cheese or Walnut .

Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Walnut (Nuts, walnuts, english) .

Goat Cheese 100g

( 100 g )
Daily Values (%)

Walnut 100g

( 100 g )
364KCAL 18%
calories 80%
654KCAL 33%
carbohydrates >999%
14G 6%
dietary fiber >999%
6.7G 27%
0.12G sugar >999% 2.6G
30G 47%
total fat 117%
65G 102%
21G 115%
244% saturated fat
6.1G 34%
6.8G monounsaturated fat 31% 8.9G
0.71G polyunsaturated fat >999% 47G
79MG >999% cholesterol
415MG 28%
>999% sodium
2MG 0.1%
Vitamins and Minerals
407UG 58%
>999% Vitamin A
1UG 0.1%
Vitamin C >999%
1.3MG 2%
22IU 4%
>999% Vitamin D
298MG 30%
204% calcium
98MG 10%
1.6MG 9%
iron 81%
2.9MG 16%
29MG 9%
magnesium 445%
158MG 51%
158MG 7%
potassium 179%
441MG 19%
0.07MG 7%
thiamin (Vit B1) 385%
0.34MG 31%
0.68MG 62%
353% riboflavin (Vit B2)
0.15MG 14%
1.1MG 8%
niacin (Vit B3)
1.1MG 8%
0.06MG 5%
Vitamin B6 799%
0.54MG 41%
0.19MG 4%
pantothenic acid (Vit B5) 200%
0.57MG 11%
2UG 1%
folate (Vit B9) >999%
98UG 25%
0.22UG 9%
>999% Vitamin B12
0.26MG 2%
Vitamin E 169%
0.7MG 5%
2.5UG 3%
Vitamin K 8%
2.7UG 3%
22G 43%
47% protein
15G 31%
15MG 4%
choline 160%
39MG 9%
0.56MG 47%
copper 186%
1.6MG 132%
0.09MG 5%
manganese >999%
3.4MG 190%
375MG 54%
8% phosphorus
346MG 49%
3.8UG 7%
selenium 29%
4.9UG 9%
0.66MG 8%
zinc 370%
3.1MG 39%
46G >999% Water 4.1G
Starch >999% 0.06G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat.

FAQ

Does walnut or goat cheese contain more calories in 100 grams?
Both walnut and goat cheese are high in calories. Walnut has 80% more calories than goat cheese - walnut has 654 calories in 100g and goat cheese has 364 calories.

Does walnut or goat cheese contain more calcium?
Both walnut and goat cheese are high in calcium. Goat cheese has 200% more calcium than walnut - walnut has 98mg of calcium in 100 grams and goat cheese has 298mg of calcium.

Does walnut or goat cheese contain more potassium?
Walnut is a rich source of potassium and it has 180% more potassium than goat cheese - walnut has 441mg of potassium in 100 grams and goat cheese has 158mg of potassium.