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  6. Walnut vs. Yogurt

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.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of yogurt is 19.

The food types used in this comparison are Nuts, walnuts, english and Yogurt, Greek, plain, nonfat.

Infographic

Walnut vs Yogurt 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
8
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%
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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.
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%
Yogurt
Yogurt
2
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% 0% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin 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 Vitamin B2Vitamin B2 +85.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg

All nutrients comparison - raw data values

Nutrient Walnut Yogurt DV% diff.
Polyunsaturated fat 47.174g 0.012g 314%
Copper 1.586mg 0.017mg 174%
Manganese 3.414mg 0.009mg 148%
Fats 65.21g 0.39g 100%
Iron 2.91mg 0.07mg 36%
Vitamin B6 0.537mg 0.063mg 36%
Magnesium 158mg 11mg 35%
Vitamin B12 0µg 0.75µg 31%
Calories 654kcal 59kcal 30%
Phosphorus 346mg 135mg 30%
Fiber 6.7g 0g 27%
Vitamin B1 0.341mg 0.023mg 27%
Saturated fat 6.126g 0.117g 27%
Zinc 3.09mg 0.52mg 23%
Folate 98µg 7µg 23%
Monounsaturated fat 8.933g 0.053g 22%
Protein 15.23g 10.19g 10%
Vitamin B2 0.15mg 0.278mg 10%
Potassium 441mg 141mg 9%
Selenium 4.9µg 9.7µg 9%
Vitamin B3 1.125mg 0.208mg 6%
Vitamin E 0.7mg 0.01mg 5%
Vitamin B5 0.57mg 0.331mg 5%
Choline 39.2mg 15.1mg 4%
Carbs 13.71g 3.6g 3%
Cholesterol 0mg 5mg 2%
Vitamin K 2.7µg 0µg 2%
Vitamin C 1.3mg 0mg 1%
Calcium 98mg 110mg 1%
Sodium 2mg 36mg 1%
Protein per 100 calories 2.3g 17g N/A
Calories per 10 g protein 429kcal 58kcal N/A
Weight per 100 calories 15g 169g N/A
Unsaturated / Saturated Fat ratio 9.2 0.56 N/A
Net carbs 7.01g 3.6g N/A
Sugar 2.61g 3.24g N/A
Starch 0.06g 0%
Vitamin A 1µg 1µg 0%
Trans fat 0.006g N/A
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
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
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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
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
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
Yogurt
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.