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Milk vs. Walnut — In-Depth Nutrition Comparison

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What are the differences between Milk and Walnut?

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

Infographic

Milk vs Walnut infographic
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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.
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more CalciumCalcium +27.6%
Contains more MagnesiumMagnesium +1336.4%
Contains more PotassiumPotassium +194%
Contains more IronIron +9600%
Contains more CopperCopper +15760%
Contains more ZincZinc +635.7%
Contains more PhosphorusPhosphorus +264.2%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +113700%
Contains more SeleniumSelenium +48.5%

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.
Milk
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Walnut
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +880%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B1Vitamin B1 +1605%
Contains more Vitamin B3Vitamin B3 +1109.7%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B6Vitamin B6 +1351.4%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +1860%
Contains more CholineCholine +121.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Walnut
4
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 WaterWater +2109.3%
Contains more ProteinProtein +351.9%
Contains more FatsFats +6622.7%
Contains more CarbsCarbs +174.7%
Contains more OtherOther +137.3%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Walnut
4
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 LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Walnut
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Milk Walnut Opinion
Calories 42kcal 654kcal Walnut
Protein 3.37g 15.23g Walnut
Fats 0.97g 65.21g Walnut
Vitamin C 0mg 1.3mg Walnut
Net carbs 4.99g 7.01g Walnut
Carbs 4.99g 13.71g Walnut
Cholesterol 5mg 0mg Walnut
Vitamin D 48IU 0IU Milk
Magnesium 11mg 158mg Walnut
Calcium 125mg 98mg Milk
Potassium 150mg 441mg Walnut
Iron 0.03mg 2.91mg Walnut
Sugar 5.2g 2.61g Walnut
Fiber 0g 6.7g Walnut
Copper 0.01mg 1.586mg Walnut
Zinc 0.42mg 3.09mg Walnut
Starch 0.06g Walnut
Phosphorus 95mg 346mg Walnut
Sodium 44mg 2mg Walnut
Vitamin A 196IU 20IU Milk
Vitamin A 58µg 1µg Milk
Vitamin E 0.01mg 0.7mg Walnut
Vitamin D 1.2µg 0µg Milk
Manganese 0.003mg 3.414mg Walnut
Selenium 3.3µg 4.9µg Walnut
Vitamin B1 0.02mg 0.341mg Walnut
Vitamin B2 0.185mg 0.15mg Milk
Vitamin B3 0.093mg 1.125mg Walnut
Vitamin B5 0.361mg 0.57mg Walnut
Vitamin B6 0.037mg 0.537mg Walnut
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 2.7µg Walnut
Folate 5µg 98µg Walnut
Choline 17.7mg 39.2mg Walnut
Saturated Fat 0.633g 6.126g Milk
Monounsaturated Fat 0.277g 8.933g Walnut
Polyunsaturated fat 0.035g 47.174g Walnut
Tryptophan 0.043mg 0.17mg Walnut
Threonine 0.143mg 0.596mg Walnut
Isoleucine 0.174mg 0.625mg Walnut
Leucine 0.319mg 1.17mg Walnut
Lysine 0.282mg 0.424mg Walnut
Methionine 0.088mg 0.236mg Walnut
Phenylalanine 0.174mg 0.711mg Walnut
Valine 0.22mg 0.753mg Walnut
Histidine 0.101mg 0.391mg Walnut
Fructose 0g 0.09g Walnut
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Milk
32%
Walnut
Minerals Daily Need Coverage Score
14%
Milk
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 5mg)
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 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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.