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Milk vs. Walnut — In-Depth Nutrition Comparison

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What are the differences between milk and walnut?

  • Walnut is richer than milk in copper, manganese, vitamin B6, iron, phosphorus, magnesium, fiber, vitamin B1, and zinc.
  • Walnut's daily need coverage for copper is 175% more.
  • The amount of saturated fat in milk is lower.
  • The glycemic index of walnut is lower.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Nuts, walnuts, english types in this article.

Infographic

Milk vs Walnut 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.
Milk
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Walnut
Walnut
9
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%
Contains more CalciumCalcium +27.6%
Contains more MagnesiumMagnesium +1336.4%
Contains more PotassiumPotassium +194%
Contains more IronIron +9600%
Contains more CopperCopper +15760%
Contains more ZincZinc +635.7%
Contains more PhosphorusPhosphorus +264.2%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +113700%
Contains more SeleniumSelenium +48.5%

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.
Milk
Milk
4
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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B1Vitamin B1 +1605%
Contains more Vitamin B3Vitamin B3 +1109.7%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B6Vitamin B6 +1351.4%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +1860%

All nutrients comparison - raw data values

Nutrient Milk Walnut DV% diff.
Polyunsaturated fat 0.035g 47.174g 314%
Copper 0.01mg 1.586mg 175%
Manganese 0.003mg 3.414mg 148%
Fats 0.97g 65.21g 99%
Vitamin B6 0.037mg 0.537mg 38%
Iron 0.03mg 2.91mg 36%
Phosphorus 95mg 346mg 36%
Magnesium 11mg 158mg 35%
Calories 42kcal 654kcal 31%
Fiber 0g 6.7g 27%
Vitamin B1 0.02mg 0.341mg 27%
Saturated fat 0.633g 6.126g 25%
Protein 3.37g 15.23g 24%
Zinc 0.42mg 3.09mg 24%
Folate 5µg 98µg 23%
Monounsaturated fat 0.277g 8.933g 22%
Vitamin B12 0.47µg 0µg 20%
Potassium 150mg 441mg 9%
Vitamin D* 48 IU 0 IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin A 58µg 1µg 6%
Vitamin B3 0.093mg 1.125mg 6%
Vitamin E 0.01mg 0.7mg 5%
Vitamin B5 0.361mg 0.57mg 4%
Choline 17.7mg 39.2mg 4%
Carbs 4.99g 13.71g 3%
Calcium 125mg 98mg 3%
Selenium 3.3µg 4.9µg 3%
Vitamin B2 0.185mg 0.15mg 3%
Cholesterol 5mg 0mg 2%
Sodium 44mg 2mg 2%
Vitamin K 0.1µg 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Protein per 100 calories 8g 2.3g N/A
Calories per 10 g protein 125kcal 429kcal N/A
Weight per 100 calories 238g 15g N/A
Unsaturated / Saturated Fat ratio 0.49 9.2 N/A
Net carbs 4.99g 7.01g N/A
Sugar 5.2g 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.043mg 0.17mg 0%
Threonine 0.143mg 0.596mg 0%
Isoleucine 0.174mg 0.625mg 0%
Leucine 0.319mg 1.17mg 0%
Lysine 0.282mg 0.424mg 0%
Methionine 0.088mg 0.236mg 0%
Phenylalanine 0.174mg 0.711mg 0%
Valine 0.22mg 0.753mg 0%
Histidine 0.101mg 0.391mg 0%
Fructose 0g 0.09g 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
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
Contains more WaterWater +2109.3%
Contains more ProteinProtein +351.9%
Contains more FatsFats +6622.7%
Contains more CarbsCarbs +174.7%
Contains more OtherOther +137.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
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
Contains less Sat. FatSaturated fat -89.7%
Contains more Mono. FatMonounsaturated fat +3124.9%
Contains more Poly. FatPolyunsaturated fat +134682.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
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
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g
~equal in Galactose ~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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.