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  6. Walnut vs. Buttermilk

Walnut vs. Buttermilk — In-Depth Nutrition Comparison

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Summary of differences between walnut and buttermilk

  • Buttermilk has less copper, manganese, vitamin B6, phosphorus, iron, magnesium, fiber, vitamin B1, and zinc than walnut.
  • Walnut covers your daily need for copper, 175% more than buttermilk.
  • Buttermilk has less saturated fat.

These are the specific foods used in this comparison Nuts, walnuts, english and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Walnut vs Buttermilk 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +1336.4%
Contains more PotassiumPotassium +192.1%
Contains more IronIron +5720%
Contains more CopperCopper +14318.2%
Contains more ZincZinc +635.7%
Contains more PhosphorusPhosphorus +288.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +170600%
Contains more SeleniumSelenium +145%
Contains more CalciumCalcium +18.4%

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
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%
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +30%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +902.9%
Contains more Vitamin B3Vitamin B3 +1839.7%
Contains more Vitamin B5Vitamin B5 +107.3%
Contains more Vitamin B6Vitamin B6 +1479.4%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +1860%
Contains more CholineCholine +121.5%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.154mg

All nutrients comparison - raw data values

Nutrient Walnut Buttermilk DV% diff.
Polyunsaturated fat 47.174g 0.033g 314%
Copper 1.586mg 0.011mg 175%
Manganese 3.414mg 0.002mg 148%
Fats 65.21g 0.88g 99%
Vitamin B6 0.537mg 0.034mg 39%
Phosphorus 346mg 89mg 37%
Iron 2.91mg 0.05mg 36%
Magnesium 158mg 11mg 35%
Calories 654kcal 40kcal 31%
Fiber 6.7g 0g 27%
Vitamin B1 0.341mg 0.034mg 26%
Saturated fat 6.126g 0.548g 25%
Zinc 3.09mg 0.42mg 24%
Protein 15.23g 3.31g 24%
Folate 98µg 5µg 23%
Monounsaturated fat 8.933g 0.254g 22%
Vitamin B12 0µg 0.22µg 9%
Potassium 441mg 151mg 9%
Sodium 2mg 190mg 8%
Vitamin B3 1.125mg 0.058mg 7%
Vitamin B5 0.57mg 0.275mg 6%
Selenium 4.9µg 2µg 5%
Choline 39.2mg 17.7mg 4%
Vitamin E 0.7mg 0.05mg 4%
Carbs 13.71g 4.79g 3%
Calcium 98mg 116mg 2%
Vitamin K 2.7µg 0.1µg 2%
Cholesterol 0mg 4mg 1%
Vitamin A 1µg 14µg 1%
Vitamin C 1.3mg 1mg 0%
Net carbs 7.01g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 2.61g 4.79g N/A
Starch 0.06g 0%
Vitamin B2 0.15mg 0.154mg 0%
Tryptophan 0.17mg 0.042mg 0%
Threonine 0.596mg 0.141mg 0%
Isoleucine 0.625mg 0.171mg 0%
Leucine 1.17mg 0.313mg 0%
Lysine 0.424mg 0.277mg 0%
Methionine 0.236mg 0.087mg 0%
Phenylalanine 0.711mg 0.171mg 0%
Valine 0.753mg 0.217mg 0%
Histidine 0.391mg 0.1mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more ProteinProtein +360.1%
Contains more FatsFats +7310.2%
Contains more CarbsCarbs +186.2%
Contains more OtherOther +100%
Contains more WaterWater +2114.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +3416.9%
Contains more Poly. FatPolyunsaturated fat +142851.5%
Contains less Sat. FatSaturated fat -91.1%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.