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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.

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
:
2
Yogurt
Yogurt
Contains more Iron +4057.1%
Contains more Magnesium +1336.4%
Contains more Phosphorus +156.3%
Contains more Potassium +212.8%
Contains less Sodium -94.4%
Contains more Zinc +494.2%
Contains more Copper +9229.4%
Contains more Manganese +37833.3%
Contains more Calcium +12.2%
Contains more Selenium +98%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +4057.1%
Contains more Magnesium +1336.4%
Contains more Phosphorus +156.3%
Contains more Potassium +212.8%
Contains less Sodium -94.4%
Contains more Zinc +494.2%
Contains more Copper +9229.4%
Contains more Manganese +37833.3%
Contains more Calcium +12.2%
Contains more Selenium +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
9
:
2
Yogurt
Yogurt
Contains more Vitamin A +400%
Contains more Vitamin E +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1382.6%
Contains more Vitamin B3 +440.9%
Contains more Vitamin B5 +72.2%
Contains more Vitamin B6 +752.4%
Contains more Folate +1300%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +85.3%
Contains more Vitamin B12 +∞%
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +400%
Contains more Vitamin E +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1382.6%
Contains more Vitamin B3 +440.9%
Contains more Vitamin B5 +72.2%
Contains more Vitamin B6 +752.4%
Contains more Folate +1300%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +85.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Yogurt
Yogurt
Contains more Protein +49.5%
Contains more Fats +16620.5%
Contains more Carbs +280.8%
Contains more Other +147.2%
Contains more Water +1990.9%
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
Yogurt
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 Protein +49.5%
Contains more Fats +16620.5%
Contains more Carbs +280.8%
Contains more Other +147.2%
Contains more Water +1990.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +16754.7%
Contains more Polyunsaturated fat +393016.7%
Contains less Saturated Fat -98.1%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +16754.7%
Contains more Polyunsaturated fat +393016.7%
Contains less Saturated Fat -98.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
4
:
2
Yogurt
Yogurt
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Walnut
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
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Yogurt
Lower in Saturated Fat ok
Lower in price ok
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

All nutrients comparison - raw data values

Nutrient Walnut Yogurt Opinion
Net carbs 7.01g 3.6g Walnut
Protein 15.23g 10.19g Walnut
Fats 65.21g 0.39g Walnut
Carbs 13.71g 3.6g Walnut
Calories 654kcal 59kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g 0g Walnut
Sugar 2.61g 3.24g Walnut
Fiber 6.7g 0g Walnut
Calcium 98mg 110mg Yogurt
Iron 2.91mg 0.07mg Walnut
Magnesium 158mg 11mg Walnut
Phosphorus 346mg 135mg Walnut
Potassium 441mg 141mg Walnut
Sodium 2mg 36mg Walnut
Zinc 3.09mg 0.52mg Walnut
Copper 1.586mg 0.017mg Walnut
Manganese 3.414mg 0.009mg Walnut
Selenium 4.9µg 9.7µg Yogurt
Vitamin A 20IU 4IU Walnut
Vitamin A RAE 1µg 1µg
Vitamin E 0.7mg 0.01mg Walnut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.023mg Walnut
Vitamin B2 0.15mg 0.278mg Yogurt
Vitamin B3 1.125mg 0.208mg Walnut
Vitamin B5 0.57mg 0.331mg Walnut
Vitamin B6 0.537mg 0.063mg Walnut
Folate 98µg 7µg Walnut
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 2.7µg 0µg Walnut
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Cholesterol 0mg 5mg Walnut
Trans Fat 0.006g Walnut
Saturated Fat 6.126g 0.117g Yogurt
Monounsaturated Fat 8.933g 0.053g Walnut
Polyunsaturated fat 47.174g 0.012g Walnut
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
152%
Walnut
19%
Yogurt

Comparison summary

Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 6.009g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $2.4)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 19)
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

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.