Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Walnut
  5. Compare
  6. Walnut vs. Milk

Walnut vs. Milk — In-Depth Nutrition Comparison

Compare

What are the differences between Walnut and Milk?

  • Walnut is richer than Milk in Copper, Manganese, Vitamin B6, Iron, Phosphorus, Magnesium, Fiber, Vitamin B1, and Zinc.
  • Walnut's daily need coverage for Copper is 175% more.
  • The amount of Saturated Fat in Milk is lower.

We used Nuts, walnuts, english and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types in this article.

Infographic

Walnut vs Milk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut
Walnut
9
:
1
Milk
Milk
Contains more Iron +9600%
Contains more Magnesium +1336.4%
Contains more Phosphorus +264.2%
Contains more Potassium +194%
Contains less Sodium -95.5%
Contains more Zinc +635.7%
Contains more Copper +15760%
Contains more Manganese +113700%
Contains more Selenium +48.5%
Contains more Calcium +27.6%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +9600%
Contains more Magnesium +1336.4%
Contains more Phosphorus +264.2%
Contains more Potassium +194%
Contains less Sodium -95.5%
Contains more Zinc +635.7%
Contains more Copper +15760%
Contains more Manganese +113700%
Contains more Selenium +48.5%
Contains more Calcium +27.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut
Walnut
8
:
4
Milk
Milk
Contains more Vitamin E +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1605%
Contains more Vitamin B3 +1109.7%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +1351.4%
Contains more Folate +1860%
Contains more Vitamin K +2600%
Contains more Vitamin A +880%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B12 +∞%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin E +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1605%
Contains more Vitamin B3 +1109.7%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +1351.4%
Contains more Folate +1860%
Contains more Vitamin K +2600%
Contains more Vitamin A +880%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Milk
Milk
Contains more Protein +351.9%
Contains more Fats +6622.7%
Contains more Carbs +174.7%
Contains more Other +137.3%
Contains more Water +2109.3%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Protein +351.9%
Contains more Fats +6622.7%
Contains more Carbs +174.7%
Contains more Other +137.3%
Contains more Water +2109.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Milk
Milk
Contains more Monounsaturated Fat +3124.9%
Contains more Polyunsaturated fat +134682.9%
Contains less Saturated Fat -89.7%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +3124.9%
Contains more Polyunsaturated fat +134682.9%
Contains less Saturated Fat -89.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Milk
Milk
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Milk
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Walnut Milk Opinion
Net carbs 7.01g 4.99g Walnut
Protein 15.23g 3.37g Walnut
Fats 65.21g 0.97g Walnut
Carbs 13.71g 4.99g Walnut
Calories 654kcal 42kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g 0g Walnut
Sugar 2.61g 5.2g Walnut
Fiber 6.7g 0g Walnut
Calcium 98mg 125mg Milk
Iron 2.91mg 0.03mg Walnut
Magnesium 158mg 11mg Walnut
Phosphorus 346mg 95mg Walnut
Potassium 441mg 150mg Walnut
Sodium 2mg 44mg Walnut
Zinc 3.09mg 0.42mg Walnut
Copper 1.586mg 0.01mg Walnut
Manganese 3.414mg 0.003mg Walnut
Selenium 4.9µg 3.3µg Walnut
Vitamin A 20IU 196IU Milk
Vitamin A RAE 1µg 58µg Milk
Vitamin E 0.7mg 0.01mg Walnut
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.02mg Walnut
Vitamin B2 0.15mg 0.185mg Milk
Vitamin B3 1.125mg 0.093mg Walnut
Vitamin B5 0.57mg 0.361mg Walnut
Vitamin B6 0.537mg 0.037mg Walnut
Folate 98µg 5µg Walnut
Vitamin B12 0µg 0.47µg Milk
Vitamin K 2.7µg 0.1µg Walnut
Tryptophan 0.17mg 0.043mg Walnut
Threonine 0.596mg 0.143mg Walnut
Isoleucine 0.625mg 0.174mg Walnut
Leucine 1.17mg 0.319mg Walnut
Lysine 0.424mg 0.282mg Walnut
Methionine 0.236mg 0.088mg Walnut
Phenylalanine 0.711mg 0.174mg Walnut
Valine 0.753mg 0.22mg Walnut
Histidine 0.391mg 0.101mg Walnut
Cholesterol 0mg 5mg Walnut
Saturated Fat 6.126g 0.633g Milk
Monounsaturated Fat 8.933g 0.277g Walnut
Polyunsaturated fat 47.174g 0.035g Walnut
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Walnut
Walnut vs Almond
Almond
Walnut
Walnut vs Cashew
Cashew
Walnut
Walnut vs Brazil nut
Brazil nut
Milk
Milk vs Powdered milk
Powdered milk
Milk
Milk vs Condensed milk
Condensed milk
Milk
Milk vs Chocolate milk
Chocolate milk

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Walnut
16%
Milk
Minerals Daily Need Coverage Score
152%
Walnut
14%
Milk

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 2.59g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 5.493g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $4.4)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.