Cheddar Cheese vs. Walnut
Nutrition comparison of Cheddar Cheese and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and walnut:
- Both walnut and cheddar cheese are high in calcium, calories, protein and saturated fat.
- Cheddar cheese has 75% less carbohydrates than walnut.
- Cheddar cheese is an excellent source of Vitamin A.
- Walnut has more thiamin, niacin, Vitamin B6 and folate, however, cheddar 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: Cheddar Cheese (Cheese, cheddar) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and cheddar cheese are high in calories. Walnut has 62% more calories than cheddar cheese - walnut has 654 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, lighter in carbs and lighter in fat compared to walnut per calorie. Cheddar cheese has a macronutrient ratio of 23:4:74 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Walnut | |
|---|---|---|
| Protein | 23% | 9% |
| Carbohydrates | 4% | 8% |
| Fat | 74% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has 75% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - walnut has 6.7g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Walnut and cheddar cheese contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both walnut and cheddar cheese are high in protein. Cheddar cheese has 50% more protein than walnut - walnut has 15.2g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Both walnut and cheddar cheese are high in saturated fat. Cheddar cheese has 208% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Walnut has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than cheddar cheese - walnut has 1.3mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 336 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than walnut - cheddar cheese has 24iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and cheddar cheese contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Walnut and cheddar cheese contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin, Vitamin B6 and folate, however, cheddar cheese contains more riboflavin and Vitamin B12. Both cheddar cheese and walnut contain significant amounts of pantothenic acid.
| Cheddar Cheese | Walnut | |
|---|---|---|
| Thiamin | 0.029 MG | 0.341 MG |
| Riboflavin | 0.428 MG | 0.15 MG |
| Niacin | 0.059 MG | 1.125 MG |
| Pantothenic acid | 0.41 MG | 0.57 MG |
| Vitamin B6 | 0.066 MG | 0.537 MG |
| Folate | 27 UG | 98 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both walnut and cheddar cheese are high in calcium. Cheddar cheese has 624% more calcium than walnut - walnut has 98mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Walnut is a great source of iron and it has 19 times more iron than cheddar cheese - walnut has 2.9mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Walnut is an excellent source of potassium and it has 480% more potassium than cheddar cheese - walnut has 441mg of potassium per 100 grams and cheddar cheese has 76mg 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,
| Cheddar Cheese | Walnut | |
|---|---|---|
| beta-carotene | 85 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 cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than walnut per 100 grams.
| Cheddar Cheese | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 9.08 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Walnut | |
|---|---|---|
| other omega 6 | 0.048 G | 0.063 G |
| linoleic acid | 1.171 G | 38.093 G |
| Total | 1.219 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: Cheddar Cheese (Cheese, cheddar) and Walnut (Nuts, walnuts, english) .
Cheddar Cheese g
()
|
Daily Values (%) |
Walnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 cheddar cheese contain more calories in 100 grams?Both walnut and cheddar cheese are high in calories. Walnut has 60% more calories than cheddar cheese - walnut has 654 calories in 100g and cheddar cheese has 403 calories.
Does walnut or cheddar cheese contain more calcium?
Both walnut and cheddar cheese are high in calcium. Cheddar cheese has 620% more calcium than walnut - walnut has 98mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does walnut or cheddar cheese contain more potassium?
Walnut is a rich source of potassium and it has 480% more potassium than cheddar cheese - walnut has 441mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.