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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.
  • The glycemic index of walnut 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
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.
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% 19% 0.2% 18% 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% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +5700%
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 DV% diff.
Polyunsaturated fat 0.035g 47.174g 314%
Copper 0.01mg 1.586mg 175%
Manganese 0.003mg 3.414mg 148%
Fats 0.97g 65.21g 99%
Vitamin B6 0.037mg 0.537mg 38%
Iron 0.03mg 2.91mg 36%
Phosphorus 95mg 346mg 36%
Magnesium 11mg 158mg 35%
Calories 42kcal 654kcal 31%
Fiber 0g 6.7g 27%
Vitamin B1 0.02mg 0.341mg 27%
Saturated fat 0.633g 6.126g 25%
Protein 3.37g 15.23g 24%
Zinc 0.42mg 3.09mg 24%
Folate 5µg 98µg 23%
Monounsaturated fat 0.277g 8.933g 22%
Vitamin B12 0.47µg 0µg 20%
Potassium 150mg 441mg 9%
Vitamin D 48IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin B3 0.093mg 1.125mg 6%
Vitamin A 58µg 1µg 6%
Vitamin E 0.01mg 0.7mg 5%
Choline 17.7mg 39.2mg 4%
Vitamin B5 0.361mg 0.57mg 4%
Carbs 4.99g 13.71g 3%
Selenium 3.3µg 4.9µg 3%
Calcium 125mg 98mg 3%
Vitamin B2 0.185mg 0.15mg 3%
Sodium 44mg 2mg 2%
Vitamin K 0.1µg 2.7µg 2%
Cholesterol 5mg 0mg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 4.99g 7.01g N/A
Sugar 5.2g 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.043mg 0.17mg 0%
Threonine 0.143mg 0.596mg 0%
Isoleucine 0.174mg 0.625mg 0%
Leucine 0.319mg 1.17mg 0%
Lysine 0.282mg 0.424mg 0%
Methionine 0.088mg 0.236mg 0%
Phenylalanine 0.174mg 0.711mg 0%
Valine 0.22mg 0.753mg 0%
Histidine 0.101mg 0.391mg 0%
Fructose 0g 0.09g 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

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.