Kefir vs. Walnut

Nutrition comparison of Kefir and Walnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kefir versus walnut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kefir and walnut:

  • Both walnut and kefir are high in calcium.
  • Kefir has 65% less carbohydrates than walnut.
  • Kefir is an excellent source of Vitamin A.
  • Walnut has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12.
  • Walnut is a great source of iron.
  • Walnut is an excellent source of dietary fiber, potassium and protein.
Detailed nutritional comparison of kefir and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Kefir src
Image of Walnut src

Calories and Carbs

calories

Walnut is high in calories and kefir has 93% less calories than walnut - walnut has 654 calories per 100 grams and kefir has 43 calories.

For macronutrient ratios, kefir is much heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Kefir has a macronutrient ratio of 35:44:21 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kefir Walnut
Protein 35% 9%
Carbohydrates 44% 8%
Fat 21% 84%
Alcohol ~ ~

carbohydrates

Kefir has 65% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.

dietary fiber

Walnut is an excellent source of dietary fiber and it has more dietary fiber than kefir - walnut has 6.7g of dietary fiber per 100 grams and kefir does not contain significant amounts.

sugar

Walnut and kefir contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and kefir has 4.6g of sugar.

Protein

protein

Walnut is an excellent source of protein and it has 302% more protein than kefir - walnut has 15.2g of protein per 100 grams and kefir has 3.8g of protein.

Fat

saturated fat

Walnut is high in saturated fat and kefir has 89% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.

trans fat

Both kefir and walnut are low in trans fat - kefir has 0.04g of trans fat per 100 grams and walnut does not contain significant amounts.

cholesterol

Both kefir and walnut are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and walnut does not contain significant amounts.

Vitamins

Vitamin C

Walnut and kefir contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.

Vitamin A

Kefir is an excellent source of Vitamin A and it has 170 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.

Vitamin D

Kefir has more Vitamin D than walnut - kefir has 41iu of Vitamin D per 100 grams and walnut does not contain significant amounts.

Vitamin E

Walnut and kefir contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.

Vitamin K

Walnut and kefir contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.

The B Vitamins

Walnut has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12. Both kefir and walnut contain significant amounts of riboflavin and pantothenic acid.

Kefir Walnut
Thiamin 0.03 MG 0.341 MG
Riboflavin 0.135 MG 0.15 MG
Niacin 0.15 MG 1.125 MG
Pantothenic acid 0.385 MG 0.57 MG
Vitamin B6 0.058 MG 0.537 MG
Folate 13 UG 98 UG
Vitamin B12 0.29 UG ~

Minerals

calcium

Both walnut and kefir are high in calcium. Kefir has 33% more calcium than walnut - walnut has 98mg of calcium per 100 grams and kefir has 130mg of calcium.

iron

Walnut is a great source of iron and it has 71 times more iron than kefir - walnut has 2.9mg of iron per 100 grams and kefir has 0.04mg of iron.

potassium

Walnut is an excellent source of potassium and it has 169% more potassium than kefir - walnut has 441mg of potassium per 100 grams and kefir has 164mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than kefir per 100 grams.

Kefir Walnut
alpha linoleic acid 0.006 G 9.08 G
DPA 0.001 G ~
Total 0.007 G 9.08 G

omega 6s

Comparing omega-6 fatty acids, walnut has more linoleic acid than kefir per 100 grams.

Kefir Walnut
other omega 6 0.002 G 0.063 G
linoleic acid 0.042 G 38.093 G
Total 0.044 G 38.156 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Kefir or Walnut .

Note: The specific food items compared are: Kefir (Kefir, lowfat, plain, LIFEWAY) and Walnut (Nuts, walnuts, english) .

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FAQ

Does walnut or kefir contain more calories in 100 grams?
Walnut is high in calories and kefir has 90% less calories than walnut - walnut has 654 calories in 100g and kefir has 43 calories.

Is walnut or kefir better for protein?
Walnut is a fantastic source of protein and it has 300% more protein than kefir - walnut has 15.2g of protein per 100 grams and kefir has 3.8g of protein.

Does walnut or kefir have more carbohydrates?
By weight, kefir has 70% fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and kefir has 4.8g of carbohydrates.

Does walnut or kefir contain more calcium?
Both walnut and kefir are high in calcium. Kefir has 30% more calcium than walnut - walnut has 98mg of calcium in 100 grams and kefir has 130mg of calcium.

Does walnut or kefir contain more potassium?
Walnut is a rich source of potassium and it has 170% more potassium than kefir - walnut has 441mg of potassium in 100 grams and kefir has 164mg of potassium.

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