Yogurt vs. Walnut — In-Depth Nutrition Comparison
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Differences between yogurt and walnut
- Yogurt has more vitamin B12, while walnut has more copper, manganese, vitamin B6, iron, magnesium, phosphorus, fiber, and vitamin B1.
- 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 Yogurt, Greek, plain, nonfat and Nuts, walnuts, english.
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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 CalciumCalcium | +12.2% |
| Contains more SeleniumSelenium | +98% |
| 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% |
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 B2Vitamin B2 | +85.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1990.9% |
| Contains more ProteinProtein | +49.5% |
| Contains more FatsFats | +16620.5% |
| Contains more CarbsCarbs | +280.8% |
| Contains more OtherOther | +147.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.1% |
| Contains more Mono. FatMonounsaturated fat | +16754.7% |
| Contains more Poly. FatPolyunsaturated fat | +393016.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Maltose
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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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DV% diff. |
| Polyunsaturated fat | 0.012g | 47.174g | 314% |
| Copper | 0.017mg | 1.586mg | 174% |
| Manganese | 0.009mg | 3.414mg | 148% |
| Fats | 0.39g | 65.21g | 100% |
| Iron | 0.07mg | 2.91mg | 36% |
| Vitamin B6 | 0.063mg | 0.537mg | 36% |
| Magnesium | 11mg | 158mg | 35% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Calories | 59kcal | 654kcal | 30% |
| Phosphorus | 135mg | 346mg | 30% |
| Saturated fat | 0.117g | 6.126g | 27% |
| Fiber | 0g | 6.7g | 27% |
| Vitamin B1 | 0.023mg | 0.341mg | 27% |
| Folate | 7µg | 98µg | 23% |
| Zinc | 0.52mg | 3.09mg | 23% |
| Monounsaturated fat | 0.053g | 8.933g | 22% |
| Protein | 10.19g | 15.23g | 10% |
| Vitamin B2 | 0.278mg | 0.15mg | 10% |
| Potassium | 141mg | 441mg | 9% |
| Selenium | 9.7µg | 4.9µg | 9% |
| Vitamin B3 | 0.208mg | 1.125mg | 6% |
| Vitamin B5 | 0.331mg | 0.57mg | 5% |
| Vitamin E | 0.01mg | 0.7mg | 5% |
| Choline | 15.1mg | 39.2mg | 4% |
| Carbs | 3.6g | 13.71g | 3% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Sodium | 36mg | 2mg | 1% |
| Calcium | 110mg | 98mg | 1% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 3.6g | 7.01g | N/A |
| Sugar | 3.24g | 2.61g | 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 | 0g | 0.09g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
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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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
17%
32%
Minerals Daily Need Coverage Score
19%
152%
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