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  6. Yogurt vs. Walnut

Yogurt vs. Walnut — In-Depth Nutrition Comparison

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Differences between Yogurt and Walnut

  • Yogurt has more Vitamin B12, while Walnut has more Copper, Manganese, Vitamin B6, Iron, Magnesium, Phosphorus, Fiber, and Vitamin B1.
  • Walnut's daily need coverage for Copper is 174% higher.
  • The amount of Saturated Fat in Yogurt is lower.

The food types used in this comparison are Yogurt, Greek, plain, nonfat and Nuts, walnuts, english.

Infographic

Yogurt vs Walnut 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.
Yogurt
Yogurt
2
:
8
Walnut
Walnut
Contains more Calcium +12.2%
Contains more Selenium +98%
Contains more Iron +4057.1%
Contains more Magnesium +1336.4%
Contains more Phosphorus +156.3%
Contains more Potassium +212.8%
Contains less Sodium -94.4%
Contains more Zinc +494.2%
Contains more Copper +9229.4%
Contains more Manganese +37833.3%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +12.2%
Contains more Selenium +98%
Contains more Iron +4057.1%
Contains more Magnesium +1336.4%
Contains more Phosphorus +156.3%
Contains more Potassium +212.8%
Contains less Sodium -94.4%
Contains more Zinc +494.2%
Contains more Copper +9229.4%
Contains more Manganese +37833.3%

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.
Yogurt
Yogurt
2
:
9
Walnut
Walnut
Contains more Vitamin B2 +85.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +400%
Contains more Vitamin E +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1382.6%
Contains more Vitamin B3 +440.9%
Contains more Vitamin B5 +72.2%
Contains more Vitamin B6 +752.4%
Contains more Folate +1300%
Contains more Vitamin K +∞%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
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%
Contains more Vitamin B2 +85.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +400%
Contains more Vitamin E +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1382.6%
Contains more Vitamin B3 +440.9%
Contains more Vitamin B5 +72.2%
Contains more Vitamin B6 +752.4%
Contains more Folate +1300%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
:
4
Walnut
Walnut
Contains more Water +1990.9%
Contains more Protein +49.5%
Contains more Fats +16620.5%
Contains more Carbs +280.8%
Contains more Other +147.2%
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
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
Contains more Water +1990.9%
Contains more Protein +49.5%
Contains more Fats +16620.5%
Contains more Carbs +280.8%
Contains more Other +147.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Walnut
Walnut
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +16754.7%
Contains more Polyunsaturated fat +393016.7%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +16754.7%
Contains more Polyunsaturated fat +393016.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
:
4
Walnut
Walnut
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
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
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Walnut
Lower in Saturated Fat ok
Lower in price ok
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

All nutrients comparison - raw data values

Nutrient Yogurt Walnut Opinion
Net carbs 3.6g 7.01g Walnut
Protein 10.19g 15.23g Walnut
Fats 0.39g 65.21g Walnut
Carbs 3.6g 13.71g Walnut
Calories 59kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0g 0.09g Walnut
Sugar 3.24g 2.61g Walnut
Fiber 0g 6.7g Walnut
Calcium 110mg 98mg Yogurt
Iron 0.07mg 2.91mg Walnut
Magnesium 11mg 158mg Walnut
Phosphorus 135mg 346mg Walnut
Potassium 141mg 441mg Walnut
Sodium 36mg 2mg Walnut
Zinc 0.52mg 3.09mg Walnut
Copper 0.017mg 1.586mg Walnut
Manganese 0.009mg 3.414mg Walnut
Selenium 9.7µg 4.9µg Yogurt
Vitamin A 4IU 20IU Walnut
Vitamin A RAE 1µg 1µg
Vitamin E 0.01mg 0.7mg Walnut
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.023mg 0.341mg Walnut
Vitamin B2 0.278mg 0.15mg Yogurt
Vitamin B3 0.208mg 1.125mg Walnut
Vitamin B5 0.331mg 0.57mg Walnut
Vitamin B6 0.063mg 0.537mg Walnut
Folate 7µg 98µg Walnut
Vitamin B12 0.75µg 0µg Yogurt
Vitamin K 0µg 2.7µg Walnut
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Cholesterol 5mg 0mg Walnut
Trans Fat 0.006g Walnut
Saturated Fat 0.117g 6.126g Yogurt
Monounsaturated Fat 0.053g 8.933g Walnut
Polyunsaturated fat 0.012g 47.174g Walnut
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

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

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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
17%
Yogurt
33%
Walnut
Minerals Daily Need Coverage Score
19%
Yogurt
152%
Walnut

Comparison summary

Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 6.009g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $2.4)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 34mg)
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 - 19)
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

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.