Blue Cheese vs. Walnut
Nutrition comparison of Blue Cheese and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blue cheese
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blue cheese and walnut:
- Both walnut and blue cheese are high in calcium, calories, potassium, protein and saturated fat.
- Blue cheese has 4.8 times less carbohydrates than walnut.
- Blue cheese is an excellent source of Vitamin A.
- Walnut has more thiamin, Vitamin B6 and folate, however, blue cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber.
USDA sources for nutritional information: Blue Cheese (Cheese, blue) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and blue cheese are high in calories. Walnut has 85% more calories than blue cheese - walnut has 654 calories per 100 grams and blue cheese has 353 calories.
For macronutrient ratios, blue cheese is heavier in protein, lighter in carbs and lighter in fat compared to walnut per calorie. Blue cheese has a macronutrient ratio of 24:3:73 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blue Cheese | Walnut | |
|---|---|---|
| Protein | 24% | 9% |
| Carbohydrates | 3% | 8% |
| Fat | 73% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Blue cheese has 4.8 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and blue cheese has 2.3g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than blue cheese - walnut has 6.7g of dietary fiber per 100 grams and blue cheese does not contain significant amounts.
sugar
Walnut and blue cheese contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and blue cheese has 0.5g of sugar.
Protein
protein
Both walnut and blue cheese are high in protein. Blue cheese has 41% more protein than walnut - walnut has 15.2g of protein per 100 grams and blue cheese has 21.4g of protein.
Fat
saturated fat
Both walnut and blue cheese are high in saturated fat. Blue cheese has 205% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and blue cheese has 18.7g of saturated fat.
cholesterol
Walnut has less cholesterol than blue cheese - blue cheese has 75mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than blue cheese - walnut has 1.3mg of Vitamin C per 100 grams and blue cheese does not contain significant amounts.
Vitamin A
Blue cheese is an excellent source of Vitamin A and it has 197 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and blue cheese has 198ug of Vitamin A.
Vitamin D
Blue cheese has more Vitamin D than walnut - blue cheese has 21iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and blue cheese contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and blue cheese has 0.25mg of Vitamin E.
Vitamin K
Walnut and blue cheese contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and blue cheese has 2.4ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, Vitamin B6 and folate, however, blue cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both blue cheese and walnut contain significant amounts of niacin.
| Blue Cheese | Walnut | |
|---|---|---|
| Thiamin | 0.029 MG | 0.341 MG |
| Riboflavin | 0.382 MG | 0.15 MG |
| Niacin | 1.016 MG | 1.125 MG |
| Pantothenic acid | 1.729 MG | 0.57 MG |
| Vitamin B6 | 0.166 MG | 0.537 MG |
| Folate | 36 UG | 98 UG |
| Vitamin B12 | 1.22 UG | ~ |
Minerals
calcium
Both walnut and blue cheese are high in calcium. Blue cheese has 439% more calcium than walnut - walnut has 98mg of calcium per 100 grams and blue cheese has 528mg of calcium.
iron
Walnut is a great source of iron and it has 839% more iron than blue cheese - walnut has 2.9mg of iron per 100 grams and blue cheese has 0.31mg of iron.
potassium
Both walnut and blue cheese are high in potassium. Walnut has 72% more potassium than blue cheese - walnut has 441mg of potassium per 100 grams and blue cheese has 256mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than blue cheese per 100 grams.
| Blue Cheese | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.264 G | 9.08 G |
| Total | 0.264 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than blue cheese per 100 grams.
| Blue Cheese | Walnut | |
|---|---|---|
| linoleic acid | 0.536 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.536 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: Blue Cheese (Cheese, blue) and Walnut (Nuts, walnuts, english) .
Blue Cheese g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
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 | |||
| MG % |
|
5% | sodium | 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or blue cheese contain more calories in 100 grams?Both walnut and blue cheese are high in calories. Walnut has 90% more calories than blue cheese - walnut has 654 calories in 100g and blue cheese has 353 calories.
Does walnut or blue cheese contain more calcium?
Both walnut and blue cheese are high in calcium. Blue cheese has 440% more calcium than walnut - walnut has 98mg of calcium in 100 grams and blue cheese has 528mg of calcium.
Does walnut or blue cheese contain more potassium?
Both walnut and blue cheese are high in potassium. Walnut has 70% more potassium than blue cheese - walnut has 441mg of potassium in 100 grams and blue cheese has 256mg of potassium.