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  6. Walnut vs. Chocolate milk

Walnut vs. Chocolate milk — In-Depth Nutrition Comparison

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What are the differences between Walnut and Chocolate milk?

  • Walnut is richer than Chocolate milk in Copper, Manganese, Vitamin B6, Phosphorus, Magnesium, Iron, Vitamin B1, Zinc, Fiber, and Folate.
  • Walnut's daily need coverage for Copper is 169% more.
  • Walnut has 44 times more Manganese than Chocolate milk. While Walnut has 3.414mg of Manganese, Chocolate milk has only 0.077mg.

We used Nuts, walnuts, english and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D types in this article.

Infographic

Walnut vs Chocolate 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
Chocolate milk
Chocolate milk
Contains more Iron +1112.5%
Contains more Magnesium +1115.4%
Contains more Phosphorus +242.6%
Contains more Potassium +164.1%
Contains less Sodium -96.7%
Contains more Zinc +653.7%
Contains more Copper +2340%
Contains more Manganese +4333.8%
Contains more Selenium +157.9%
Contains more Calcium +14.3%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Chocolate milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 9% 10% 44% 15% 8% 12% 22% 11% 11%
Contains more Iron +1112.5%
Contains more Magnesium +1115.4%
Contains more Phosphorus +242.6%
Contains more Potassium +164.1%
Contains less Sodium -96.7%
Contains more Zinc +653.7%
Contains more Copper +2340%
Contains more Manganese +4333.8%
Contains more Selenium +157.9%
Contains more Calcium +14.3%

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.
Walnut
Walnut
8
:
4
Chocolate milk
Chocolate milk
Contains more Vitamin E +900%
Contains more Vitamin C +44.4%
Contains more Vitamin B1 +821.6%
Contains more Vitamin B3 +800%
Contains more Vitamin B5 +93.2%
Contains more Vitamin B6 +1242.5%
Contains more Folate +1860%
Contains more Vitamin K +800%
Contains more Vitamin A +390%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.162
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%
Chocolate milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 2% 39% 3% 10% 38% 3% 18% 10% 4% 42% 1%
Contains more Vitamin E +900%
Contains more Vitamin C +44.4%
Contains more Vitamin B1 +821.6%
Contains more Vitamin B3 +800%
Contains more Vitamin B5 +93.2%
Contains more Vitamin B6 +1242.5%
Contains more Folate +1860%
Contains more Vitamin K +800%
Contains more Vitamin A +390%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.162

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Chocolate milk
Chocolate milk
Contains more Protein +380.4%
Contains more Fats +1823.6%
Contains more Carbs +32.6%
Contains more Other +122.5%
Contains more Water +1922.1%
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
Chocolate milk
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more Protein +380.4%
Contains more Fats +1823.6%
Contains more Carbs +32.6%
Contains more Other +122.5%
Contains more Water +1922.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Chocolate milk
Chocolate milk
Contains more Monounsaturated Fat +802.3%
Contains more Polyunsaturated fat +37943.5%
Contains less Saturated Fat -65.7%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Chocolate milk
65% 31% 4%
Saturated Fat: 2.104 g
Monounsaturated Fat: 0.99 g
Polyunsaturated fat: 0.124 g
Contains more Monounsaturated Fat +802.3%
Contains more Polyunsaturated fat +37943.5%
Contains less Saturated Fat -65.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Chocolate 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 Chocolate milk Opinion
Net carbs 7.01g 9.54g Chocolate milk
Protein 15.23g 3.17g Walnut
Fats 65.21g 3.39g Walnut
Carbs 13.71g 10.34g Walnut
Calories 654kcal 83kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 9.54g Walnut
Fiber 6.7g 0.8g Walnut
Calcium 98mg 112mg Chocolate milk
Iron 2.91mg 0.24mg Walnut
Magnesium 158mg 13mg Walnut
Phosphorus 346mg 101mg Walnut
Potassium 441mg 167mg Walnut
Sodium 2mg 60mg Walnut
Zinc 3.09mg 0.41mg Walnut
Copper 1.586mg 0.065mg Walnut
Manganese 3.414mg 0.077mg Walnut
Selenium 4.9µg 1.9µg Walnut
Vitamin A 20IU 98IU Chocolate milk
Vitamin A RAE 1µg 27µg Chocolate milk
Vitamin E 0.7mg 0.07mg Walnut
Vitamin D 0IU 51IU Chocolate milk
Vitamin D 0µg 1.3µg Chocolate milk
Vitamin C 1.3mg 0.9mg Walnut
Vitamin B1 0.341mg 0.037mg Walnut
Vitamin B2 0.15mg 0.162mg Chocolate milk
Vitamin B3 1.125mg 0.125mg Walnut
Vitamin B5 0.57mg 0.295mg Walnut
Vitamin B6 0.537mg 0.04mg Walnut
Folate 98µg 5µg Walnut
Vitamin B12 0µg 0.33µg Chocolate milk
Vitamin K 2.7µg 0.3µg Walnut
Tryptophan 0.17mg 0.041mg Walnut
Threonine 0.596mg 0.135mg Walnut
Isoleucine 0.625mg 0.164mg Walnut
Leucine 1.17mg 0.3mg Walnut
Lysine 0.424mg 0.265mg Walnut
Methionine 0.236mg 0.083mg Walnut
Phenylalanine 0.711mg 0.164mg Walnut
Valine 0.753mg 0.208mg Walnut
Histidine 0.391mg 0.096mg Walnut
Cholesterol 0mg 12mg Walnut
Saturated Fat 6.126g 2.104g Chocolate milk
Monounsaturated Fat 8.933g 0.99g Walnut
Polyunsaturated fat 47.174g 0.124g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Chocolate milk
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
33%
Walnut
14%
Chocolate milk
Minerals Daily Need Coverage Score
152%
Walnut
17%
Chocolate milk

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 6.93g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 12mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 45)
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?
Chocolate milk
Chocolate milk is lower in Saturated Fat (difference - 4.022g)
Which food is cheaper?
Chocolate milk
Chocolate milk is cheaper (difference - $3.4)

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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.