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
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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 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 CholineCholine | +159.6% |
| Contains more Vitamin B2Vitamin B2 | +85.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Saturated fat | 6.126g | 0.117g | 27% |
| Fiber | 6.7g | 0g | 27% |
| Vitamin B1 | 0.341mg | 0.023mg | 27% |
| Folate | 98µg | 7µg | 23% |
| Zinc | 3.09mg | 0.52mg | 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 B5 | 0.57mg | 0.331mg | 5% |
| Vitamin E | 0.7mg | 0.01mg | 5% |
| Choline | 39.2mg | 15.1mg | 4% |
| Carbs | 13.71g | 3.6g | 3% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Sodium | 2mg | 36mg | 1% |
| Calcium | 98mg | 110mg | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| 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
| 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
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