Mozzarella Cheese vs. Walnut
Nutrition comparison of Mozzarella Cheese and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and walnut:
- Both walnut and mozzarella cheese are high in calcium, calories, protein and saturated fat.
- Mozzarella cheese has 4.5 times less carbohydrates than walnut.
- Mozzarella cheese is an excellent source of Vitamin A.
- Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and mozzarella cheese are high in calories. Walnut has 106% more calories than mozzarella cheese - walnut has 654 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, mozzarella cheese is heavier in protein, lighter in carbs and lighter in fat compared to walnut per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Walnut | |
|---|---|---|
| Protein | 27% | 9% |
| Carbohydrates | 3% | 8% |
| Fat | 70% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Mozzarella cheese has 4.5 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - walnut has 6.7g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Walnut and mozzarella cheese contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and mozzarella cheese has 1g of sugar.
Protein
protein
Both walnut and mozzarella cheese are high in protein. Mozzarella cheese has 42% more protein than walnut - walnut has 15.2g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Both walnut and mozzarella cheese are high in saturated fat. Mozzarella cheese has 154% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Walnut has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than mozzarella cheese - walnut has 1.3mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has 196 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and mozzarella cheese has 197ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than walnut - mozzarella cheese has 18iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and mozzarella cheese contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Walnut and mozzarella cheese contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more Vitamin B12. Both mozzarella cheese and walnut contain significant amounts of riboflavin.
| Mozzarella Cheese | Walnut | |
|---|---|---|
| Thiamin | 0.016 MG | 0.341 MG |
| Riboflavin | 0.27 MG | 0.15 MG |
| Niacin | 0.094 MG | 1.125 MG |
| Pantothenic acid | 0.071 MG | 0.57 MG |
| Vitamin B6 | 0.062 MG | 0.537 MG |
| Folate | 8 UG | 98 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both walnut and mozzarella cheese are high in calcium. Mozzarella cheese has 487% more calcium than walnut - walnut has 98mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Walnut is a great source of iron and it has 13 times more iron than mozzarella cheese - walnut has 2.9mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Walnut is an excellent source of potassium and it has 488% more potassium than mozzarella cheese - walnut has 441mg of potassium per 100 grams and mozzarella cheese has 75mg 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,
| Mozzarella Cheese | Walnut | |
|---|---|---|
| beta-carotene | 63 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 mozzarella cheese per 100 grams.
| Mozzarella Cheese | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 9.08 G |
| Total | 0.212 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Walnut | |
|---|---|---|
| linoleic acid | 0.566 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.566 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: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Walnut (Nuts, walnuts, english) .
Mozzarella Cheese g
()
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Daily Values (%) |
Walnut g
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or mozzarella cheese contain more calories in 100 grams?Both walnut and mozzarella cheese are high in calories. Walnut has 110% more calories than mozzarella cheese - walnut has 654 calories in 100g and mozzarella cheese has 318 calories.
Does walnut or mozzarella cheese contain more calcium?
Both walnut and mozzarella cheese are high in calcium. Mozzarella cheese has 490% more calcium than walnut - walnut has 98mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does walnut or mozzarella cheese contain more potassium?
Walnut is a rich source of potassium and it has 490% more potassium than mozzarella cheese - walnut has 441mg of potassium in 100 grams and mozzarella cheese has 75mg of potassium.