Cheese vs Nuts
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Nuts, pecans, halves, raw is higher in more vitamins & minerals
Calories (kcal)
Cheese —
Nuts —
Protein (g)
Cheese 22.6
Nuts 9.96
Carbs (g)
Cheese 1.90
Nuts 12.7
Fat (g)
Cheese 32.6
Nuts 73.3
Fiber (g)
Cheese —
Nuts 5.79
Quick answers
Which has more protein?
Cheese, monterey jack, solid — 22.6g vs 9.96g per 100g.
Which is more nutrient-dense?
Nuts, pecans, halves, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cheese | Nuts | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 39.2 g | 2.62 g | +1394% |
| Protein | 22.6 g | 9.96 g | +127% |
| Total lipid (fat) | 32.6 g | 73.3 g | -55% |
| Carbohydrate, by difference | 1.90 g | 12.7 g | -85% |
| Fiber, total dietary | — | 5.79 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 19.2 g | 6.47 g | +196% |
| Fatty acids, total monounsaturated | 6.68 g | 39.3 g | -83% |
| Cholesterol | 99.8 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.548 mg | |
| Niacin (Vitamin B3) | — | 0.946 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.171 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 715 mg | 54.8 mg | +1203% |
| Iron, Fe | 0 mg | 2.37 mg | -100% |
| Magnesium, Mg | 29.6 mg | 103 mg | -71% |
| Phosphorus, P | 471 mg | 253 mg | +86% |
| Potassium, K | 82.9 mg | 360 mg | -77% |
| Sodium, Na | 662 mg | 0 mg | |
| Zinc, Zn | 3.79 mg | 3.93 mg | -4% |
| Copper, Cu | 0 mg | 0.906 mg | -100% |
| Manganese, Mn | 0.011 mg | 2.28 mg | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 392 kcal | 750 kcal | -48% |
| Energy (Atwater Specific Factors) | 391 kcal | 700 kcal | -44% |
| Nitrogen | 3.55 g | 1.88 g | +89% |
| Ash | 3.67 g | 1.44 g | +155% |
| Iodine, I | 35.9 ug | — | |
| Molybdenum, Mo | — | 15.6 ug | |
| Biotin | — | 22.7 ug | |
| Betaine | — | 0.700 mg | |
| Retinol | 192 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | — | 4.10 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 12:0 (Lauric acid) | 1.03 g | — | |
| SFA 14:0 (Myristic acid) | 3.04 g | — | |
| SFA 16:0 (Palmitic acid) | 9.30 g | — | |
| SFA 18:0 (Stearic acid) | 2.82 g | — | |
| Fatty acids, total polyunsaturated | — | 22.9 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.739 g | — | |
| Tryptophan (EAA) | — | 0.115 g | |
| Threonine (EAA) | — | 0.303 g | |
| Isoleucine (EAA, BCAA) | — | 0.365 g | |
| Leucine (EAA, BCAA) | — | 0.670 g | |
| Lysine (EAA) | — | 0.320 g | |
| Methionine (EAA) | — | 0.168 g | |
| Phenylalanine (EAA) | — | 0.463 g | |
| Tyrosine (conditionally essential) | — | 0.313 g | |
| Valine (EAA, BCAA) | — | 0.435 g | |
| Arginine (conditionally essential) | — | 1.36 g | |
| Histidine (EAA) | — | 0.262 g | |
| Alanine | — | 0.438 g | |
| Aspartic acid | — | 0.870 g | |
| Glutamic acid | — | 2.50 g | |
| Glycine (conditionally essential) | — | 0.493 g | |
| Proline (conditionally essential) | — | 0.610 g | |
| Serine | — | 0.540 g | |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.305 g | |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | — | 42.1 mg | |
| Proanthocyanidin trimers | — | 26.0 mg | |
| Proanthocyanidin 4-6mers | — | 101 mg | |
| Proanthocyanidin 7-10mers | — | 84.2 mg | |
| Proanthocyanidin polymers (>10mers) | — | 223 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0.820 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 5.63 mg | |
| (-)-Epigallocatechin 3-gallate | — | 2.30 mg | |
| (+)-Catechin | — | 7.24 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 6.10 mg | |
| Choline from phosphatidylcholine | — | 23.0 mg | |
| Choline from phosphocholine | — | 1.30 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 9.70 mg | |
| Total Choline | — | 41.0 mg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 10.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
| Purines | |||
| Purine, adenine | 3.10 mg | — | |
| Purine, guanine | 5.00 mg | — | |
| Purine, hypoxanthine | 0.700 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.300 mg | — | |
| Purines, total | 9.10 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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