Compare Cheddar Cheese Nutrition: Benefits & Facts vs Walnuts: Nutrition Facts and Health Benefits Explained
Cheddar Cheese Nutrition: Benefits & Facts
Dairy & Eggs
VS
Walnuts: Nutrition Facts and Health Benefits Explained
Nuts & Seeds
Nutrient
Food A
Food B
Tocopherol, delta
0 MG
0 MG
Vitamin K (Dihydrophylloquinone)
0 UG
0 UG
SFA 4:0
✓0.7 G
0 G
SFA 6:0
✓0.5 G
0 G
SFA 10:0
✓0.8 G
0 G
SFA 16:0
✓8.8 G
0 G
SFA 18:0
✓3.4 G
0 G
PUFA 18:4
✓0 G
0 G
Polyunsaturated Fat
1.2 G
✓46.9 G
SFA 15:0
✓0.3 G
0 G
TFA 18:1 t
✓0.8 G
0 G
TFA 18:2 t not further defined
✓0.2 G
0 G
PUFA 18:2 CLAs
✓0.2 G
0 G
MUFA 16:1 c
✓0.4 G
0 G
Water
✓36.6 G
0 G
Calcium
✓707 MG
94 MG
Potassium
77 MG
✓438 MG
Zinc
✓3.7 MG
0 MG
Carbs
2.4 G
✓12.5 G
Calories
✓1710 kJ
656 kJ
SFA 8:0
✓0.3 G
0 G
SFA 12:0
✓1 G
0 G
SFA 14:0
✓3.1 G
0 G
PUFA 22:6 n-3 (DHA)
✓0 G
0 G
SFA 22:0
✓0 G
0 G
SFA 17:0
✓0.2 G
0 G
MUFA 18:1 c
✓6.6 G
0 G
PUFA 18:2 n-6 c,c
✓0.8 G
0 G
MUFA 22:1 c
✓0 G
0 G
MUFA 17:1
✓0.1 G
0 G
PUFA 18:3 n-3 c,c,c (ALA)
✓0.1 G
0 G
PUFA 18:3i
✓0 G
0 G
Protein
✓23.3 G
15.6 G
Ash
✓3.7 G
0 G
Phosphorus
✓458 MG
0 MG
Copper, Cu
✓0 MG
0 MG
Vitamin A
✓316 UG
0 UG
MUFA 15:1
0 G
0 G
Tocotrienol, gamma
0 MG
0 MG
Tocotrienol, delta
0 MG
0 MG
PUFA 20:3 n-6
✓0 G
0 G
PUFA 20:2 n-6 c,c
✓0 G
0 G
TFA 22:1 t
0 G
0 G
Tocotrienol, alpha
0 MG
0 MG
Tocotrienol, beta
0 MG
0 MG
Tocopherol, beta
0 MG
0 MG
Vitamin K (Menaquinone-4)
✓9.3 UG
0 UG
PUFA 22:4
✓0 G
0 G
PUFA 20:3 n-3
✓0 G
0 G
Tocopherol, gamma
✓0 MG
0 MG
Niacin
✓0.1 MG
0 MG
Pantothenic acid
✓0.4 MG
0 MG
Vitamin B6
✓0.1 MG
0 MG
SFA 20:0
✓0 G
0 G
MUFA 20:1
✓0.1 G
0 G
PUFA 20:4
✓0.1 G
0 G
PUFA 18:3 n-6 c,c,c
✓0 G
0 G
Total Fat
34 G
✓65.6 G
Selenium, Se
✓28.3 UG
0 UG
Vitamin E
✓0.8 MG
0 MG
Glucose
✓0.1 G
0 G
Cholesterol
✓100 MG
0 MG
Saturated Fat
✓19.2 G
6.3 G
SFA 24:0
✓0 G
0 G
TFA 16:1 t
✓0.1 G
0 G
MUFA 24:1 c
0 G
0 G
Thiamin
✓0 MG
0 MG
Riboflavin
✓0.4 MG
0 MG
Folate
✓21 UG
0 UG
Vitamin B12
✓1.1 UG
0 UG
PUFA 20:5 n-3 (EPA)
✓0 G
0 G
PUFA 22:5 n-3 (DPA)
✓0 G
0 G
Vitamin K
✓2.4 UG
0 UG
Retinol
✓316 UG
0 UG
Manganese, Mn
✓0 MG
0 MG
Lactose
✓0.2 G
0 G
Galactose
✓0.1 G
0 G
Sodium
✓654 MG
0 MG
Iron
0.2 MG
✓2.8 MG
Sucrose
0 G
0 G
Maltose
0 G
0 G
Fructose
0 G
0 G
Magnesium
✓26.8 MG
0 MG
Monounsaturated Fat
7.4 G
✓9.4 G
SFA 11:0
0 G
0 G
PUFA 20:3 n-9
0 G
0 G
PUFA 22:2
✓0 G
0 G
Nitrogen
✓3.7 G
0 G
Sugars, Total
✓0.3 G
0 G
Fatty acids, total trans-monoenoic
✓0.9 G
0 G
Fatty acids, total trans-dienoic
✓0.2 G
0 G
Fatty acids, total trans
✓1.1 G
0 G
MUFA 14:1 c
✓0.3 G
0 G
MUFA 17:1 c
✓0.1 G
0 G
MUFA 20:1 c
✓0.1 G
0 G
PUFA 18:2 c
✓0.9 G
0 G
PUFA 18:3 c
✓0.1 G
0 G
PUFA 20:3 c
✓0 G
0 G
PUFA 20:4c
✓0.1 G
0 G
PUFA 20:5c
✓0 G
0 G
PUFA 22:5 c
✓0 G
0 G
PUFA 22:6 c
✓0 G
0 G
PUFA 20:2 c
✓0 G
0 G
Total fat (NLEA)
✓29 G
0 G
Total Sugars
0 G
✓3.1 G
Fiber
0 G
✓6.2 G
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Visual Comparison
Protein23.3 G vs 15.6 G
Cheddar Cheese Nutrition: Benefits & FactsWalnuts: Nutrition Facts and Health Benefits Explained
Calories1710 vs 656
Cheddar Cheese Nutrition: Benefits & FactsWalnuts: Nutrition Facts and Health Benefits Explained
Total Fat34 vs 65.6
Cheddar Cheese Nutrition: Benefits & FactsWalnuts: Nutrition Facts and Health Benefits Explained
Calcium707 vs 94
Cheddar Cheese Nutrition: Benefits & FactsWalnuts: Nutrition Facts and Health Benefits Explained
Comparison Verdict
If your goal is to maximize protein intake while keeping total calories manageable, cheddar cheese is the superior choice; however, walnuts are the better option for heart health due to their rich profile of healthy unsaturated fats and fiber. Choosing between them depends on your specific needs, so reach for the cheese if you are focused on muscle recovery or satiety, and opt for walnuts if you are looking to boost your intake of essential omega-3 fatty acids.