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Walnut vs. Powdered milk — In-Depth Nutrition Comparison

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What are the differences between walnut and powdered milk?

  • Walnut is higher in copper, manganese, and iron, yet powdered milk is higher in vitamin B12, calcium, vitamin B2, phosphorus, and vitamin B5.
  • Walnut's daily need coverage for copper is 167% more.
  • Walnut has 85 times more manganese than powdered milk. While walnut has 3.414mg of manganese, powdered milk has only 0.04mg.
  • The amount of saturated fat in walnut is lower.
  • The glycemic index of walnut is lower.

We used Nuts, walnuts, english and Milk, dry, whole, without added vitamin D types in this article.

Infographic

Walnut vs Powdered milk 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.
Walnut
5
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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more MagnesiumMagnesium +85.9%
Contains more IronIron +519.1%
Contains more CopperCopper +1882.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +8435%
Contains more CalciumCalcium +830.6%
Contains more PotassiumPotassium +201.6%
Contains more PhosphorusPhosphorus +124.3%
Contains more SeleniumSelenium +232.7%
~equal in Zinc ~3.34mg

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
6
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin EVitamin E +20.7%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B3Vitamin B3 +74.1%
Contains more Vitamin B6Vitamin B6 +77.8%
Contains more Vitamin KVitamin K +22.7%
Contains more FolateFolate +164.9%
Contains more Vitamin CVitamin C +561.5%
Contains more Vitamin AVitamin A +25700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +703.3%
Contains more Vitamin B5Vitamin B5 +298.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +199.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more FatsFats +144.1%
Contains more WaterWater +64.8%
Contains more ProteinProtein +72.8%
Contains more CarbsCarbs +180.2%
Contains more OtherOther +241.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
3
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% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -63.4%
Contains more Mono. FatMonounsaturated fat +12.7%
Contains more Poly. FatPolyunsaturated fat +6993.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Powdered milk
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Powdered milk DV% diff.
Polyunsaturated fat 47.174g 0.665g 310%
Copper 1.586mg 0.08mg 167%
Manganese 3.414mg 0.04mg 147%
Vitamin B12 0µg 3.25µg 135%
Vitamin B2 0.15mg 1.205mg 81%
Calcium 98mg 912mg 81%
Phosphorus 346mg 776mg 61%
Fats 65.21g 26.71g 59%
Saturated fat 6.126g 16.742g 48%
Vitamin B5 0.57mg 2.271mg 34%
Cholesterol 0mg 97mg 32%
Iron 2.91mg 0.47mg 31%
Vitamin A 1µg 258µg 29%
Fiber 6.7g 0g 27%
Potassium 441mg 1330mg 26%
Protein 15.23g 26.32g 22%
Selenium 4.9µg 16.3µg 21%
Vitamin B6 0.537mg 0.302mg 18%
Magnesium 158mg 85mg 17%
Sodium 2mg 371mg 16%
Folate 98µg 37µg 15%
Choline 39.2mg 117.4mg 14%
Calories 654kcal 496kcal 8%
Vitamin C 1.3mg 8.6mg 8%
Carbs 13.71g 38.42g 8%
Vitamin B1 0.341mg 0.283mg 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Monounsaturated fat 8.933g 7.924g 3%
Vitamin B3 1.125mg 0.646mg 3%
Zinc 3.09mg 3.34mg 2%
Vitamin E 0.7mg 0.58mg 1%
Net carbs 7.01g 38.42g N/A
Sugar 2.61g 38.42g N/A
Starch 0.06g 0%
Vitamin K 2.7µg 2.2µg 0%
Tryptophan 0.17mg 0.371mg 0%
Threonine 0.596mg 1.188mg 0%
Isoleucine 0.625mg 1.592mg 0%
Leucine 1.17mg 2.578mg 0%
Lysine 0.424mg 2.087mg 0%
Methionine 0.236mg 0.66mg 0%
Phenylalanine 0.711mg 1.271mg 0%
Valine 0.753mg 1.762mg 0%
Histidine 0.391mg 0.714mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Powdered milk
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
32%
Walnut
93%
Powdered milk
Minerals Daily Need Coverage Score
152%
Walnut
106%
Powdered milk

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 35.81g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 369mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 10.616g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is cheaper?
Powdered milk
Powdered milk is cheaper (difference - $2.8)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.