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Walnut vs. Milk — In-Depth Nutrition Comparison

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What are the differences between walnut and milk?

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

Infographic

Walnut vs 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
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%
Milk
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%
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%
Contains more CalciumCalcium +27.6%

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Milk
Milk
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
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 Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Walnut Milk DV% diff.
Polyunsaturated fat 47.174g 0.035g 314%
Copper 1.586mg 0.01mg 175%
Manganese 3.414mg 0.003mg 148%
Fats 65.21g 0.97g 99%
Vitamin B6 0.537mg 0.037mg 38%
Iron 2.91mg 0.03mg 36%
Phosphorus 346mg 95mg 36%
Magnesium 158mg 11mg 35%
Calories 654kcal 42kcal 31%
Fiber 6.7g 0g 27%
Vitamin B1 0.341mg 0.02mg 27%
Saturated fat 6.126g 0.633g 25%
Protein 15.23g 3.37g 24%
Zinc 3.09mg 0.42mg 24%
Folate 98µg 5µg 23%
Monounsaturated fat 8.933g 0.277g 22%
Vitamin B12 0µg 0.47µg 20%
Potassium 441mg 150mg 9%
Vitamin D* 0 IU 48 IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin A 1µg 58µg 6%
Vitamin B3 1.125mg 0.093mg 6%
Vitamin E 0.7mg 0.01mg 5%
Vitamin B5 0.57mg 0.361mg 4%
Choline 39.2mg 17.7mg 4%
Carbs 13.71g 4.99g 3%
Calcium 98mg 125mg 3%
Selenium 4.9µg 3.3µg 3%
Vitamin B2 0.15mg 0.185mg 3%
Cholesterol 0mg 5mg 2%
Sodium 2mg 44mg 2%
Vitamin K 2.7µg 0.1µg 2%
Vitamin C 1.3mg 0mg 1%
Protein per 100 calories 2.3g 8g N/A
Calories per 10 g protein 429kcal 125kcal N/A
Weight per 100 calories 15g 238g N/A
Unsaturated / Saturated Fat ratio 9.2 0.49 N/A
Net carbs 7.01g 4.99g N/A
Sugar 2.61g 5.2g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.043mg 0%
Threonine 0.596mg 0.143mg 0%
Isoleucine 0.625mg 0.174mg 0%
Leucine 1.17mg 0.319mg 0%
Lysine 0.424mg 0.282mg 0%
Methionine 0.236mg 0.088mg 0%
Phenylalanine 0.711mg 0.174mg 0%
Valine 0.753mg 0.22mg 0%
Histidine 0.391mg 0.101mg 0%
Fructose 0.09g 0g 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

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
Milk
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
Contains more ProteinProtein +351.9%
Contains more FatsFats +6622.7%
Contains more CarbsCarbs +174.7%
Contains more OtherOther +137.3%
Contains more WaterWater +2109.3%

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
Milk
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
Contains more Mono. FatMonounsaturated fat +3124.9%
Contains more Poly. FatPolyunsaturated fat +134682.9%
Contains less Sat. FatSaturated fat -89.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
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
Milk
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.