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.
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.
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
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 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: Goat Cheese (Cheese, goat, semisoft type) and Walnut (Nuts, walnuts, english) .
Goat 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 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.