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.
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 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
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 common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
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 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.