Walnut vs. Yogurt — In-Depth Nutrition Comparison
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Differences between Walnut and Yogurt
- Walnut has more Copper, Manganese, Vitamin B6, Iron, Magnesium, Phosphorus, Fiber, and Vitamin B1, while Yogurt has more Vitamin B12.
- Walnut's daily need coverage for Copper is 174% higher.
- The amount of Saturated Fat in Yogurt is lower.
The food types used in this comparison are Nuts, walnuts, english and Yogurt, Greek, plain, nonfat.
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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.
| Contains more MagnesiumMagnesium | +1336.4% |
| Contains more PotassiumPotassium | +212.8% |
| Contains more IronIron | +4057.1% |
| Contains more CopperCopper | +9229.4% |
| Contains more ZincZinc | +494.2% |
| Contains more PhosphorusPhosphorus | +156.3% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +37833.3% |
| Contains more CalciumCalcium | +12.2% |
| Contains more SeleniumSelenium | +98% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin E Vitamin E | +6900% |
| Contains more Vitamin B1Vitamin B1 | +1382.6% |
| Contains more Vitamin B3Vitamin B3 | +440.9% |
| Contains more Vitamin B5Vitamin B5 | +72.2% |
| Contains more Vitamin B6Vitamin B6 | +752.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1300% |
| Contains more CholineCholine | +159.6% |
| Contains more Vitamin B2Vitamin B2 | +85.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +49.5% |
| Contains more FatsFats | +16620.5% |
| Contains more CarbsCarbs | +280.8% |
| Contains more OtherOther | +147.2% |
| Contains more WaterWater | +1990.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +16754.7% |
| Contains more Poly. FatPolyunsaturated fat | +393016.7% |
| Contains less Sat. FatSaturated Fat | -98.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 654kcal | 59kcal |
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| Protein | 15.23g | 10.19g |
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| Fats | 65.21g | 0.39g |
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| Vitamin C | 1.3mg | 0mg |
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| Net carbs | 7.01g | 3.6g |
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| Carbs | 13.71g | 3.6g |
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| Cholesterol | 0mg | 5mg |
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| Magnesium | 158mg | 11mg |
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| Calcium | 98mg | 110mg |
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| Potassium | 441mg | 141mg |
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| Iron | 2.91mg | 0.07mg |
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| Sugar | 2.61g | 3.24g |
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| Fiber | 6.7g | 0g |
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| Copper | 1.586mg | 0.017mg |
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| Zinc | 3.09mg | 0.52mg |
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| Starch | 0.06g |
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| Phosphorus | 346mg | 135mg |
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| Sodium | 2mg | 36mg |
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| Vitamin A | 20IU | 4IU |
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| Vitamin A RAE | 1µg | 1µg | |
| Vitamin E | 0.7mg | 0.01mg |
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| Manganese | 3.414mg | 0.009mg |
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| Selenium | 4.9µg | 9.7µg |
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| Vitamin B1 | 0.341mg | 0.023mg |
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| Vitamin B2 | 0.15mg | 0.278mg |
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| Vitamin B3 | 1.125mg | 0.208mg |
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| Vitamin B5 | 0.57mg | 0.331mg |
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| Vitamin B6 | 0.537mg | 0.063mg |
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| Vitamin B12 | 0µg | 0.75µg |
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| Vitamin K | 2.7µg | 0µg |
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| Folate | 98µg | 7µg |
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| Trans Fat | 0.006g |
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| Choline | 39.2mg | 15.1mg |
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| Saturated Fat | 6.126g | 0.117g |
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| Monounsaturated Fat | 8.933g | 0.053g |
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| Polyunsaturated fat | 47.174g | 0.012g |
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| Tryptophan | 0.17mg |
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| Threonine | 0.596mg |
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| Isoleucine | 0.625mg |
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| Leucine | 1.17mg |
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| Lysine | 0.424mg |
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| Methionine | 0.236mg |
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| Phenylalanine | 0.711mg |
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| Valine | 0.753mg |
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| Histidine | 0.391mg |
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| Fructose | 0.09g | 0g |
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| Omega-3 - ALA | 0.001g |
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| Omega-6 - Linoleic acid | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
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%
17%
Minerals Daily Need Coverage Score
152%
19%
Comparison summary
Which food is lower in Saturated Fat?
Yogurt is lower in Saturated Fat (difference - 6.009g)
Which food is cheaper?
Yogurt is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins