Milk vs. Walnut
Nutrition comparison of Milk and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and walnut:
- Both walnut and milk are high in calcium.
- Milk has 65% less carbohydrates than walnut.
- Walnut has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and milk has 92% less calories than walnut - walnut has 654 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Milk has a macronutrient ratio of 27:38:35 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Walnut | |
|---|---|---|
| Protein | 27% | 9% |
| Carbohydrates | 38% | 8% |
| Fat | 35% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 65% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than milk - walnut has 6.7g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Walnut and milk contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 362% more protein than milk - walnut has 15.2g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Walnut is high in saturated fat and milk has 79% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and walnut are low in trans fat - milk has 0.09g of trans fat per 100 grams and walnut does not contain significant amounts.
cholesterol
Both milk and walnut are low in cholesterol - milk has 8mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut and milk contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 54 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than walnut - milk has 49iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and milk contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Walnut and milk contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and walnut contain significant amounts of riboflavin and pantothenic acid.
| Milk | Walnut | |
|---|---|---|
| Thiamin | 0.039 MG | 0.341 MG |
| Riboflavin | 0.185 MG | 0.15 MG |
| Niacin | 0.092 MG | 1.125 MG |
| Pantothenic acid | 0.356 MG | 0.57 MG |
| Vitamin B6 | 0.038 MG | 0.537 MG |
| Folate | 5 UG | 98 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both walnut and milk are high in calcium. Milk has 22% more calcium than walnut - walnut has 98mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Walnut is a great source of iron and it has 144 times more iron than milk - walnut has 2.9mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Walnut is an excellent source of potassium and it has 215% more potassium than milk - walnut has 441mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both milk and walnut contain small amounts of beta-carotene.
| Milk | Walnut | |
|---|---|---|
| beta-carotene | 4 UG | 12 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 9.08 G |
| Total | 0.008 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than milk per 100 grams.
| Milk | Walnut | |
|---|---|---|
| other omega 6 | 0.004 G | 0.063 G |
| linoleic acid | 0.062 G | 38.093 G |
| Total | 0.066 G | 38.156 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Milk 244g
(
cup
)
|
Daily Values (%) |
Walnut 117g
(
cup, chopped
)
|
|||||
|---|---|---|---|---|---|---|---|
| 122KCAL 6% |
|
5% | calories | 527% |
|
765KCAL 38% | |
| 12G 5% |
|
5% | carbohydrates | 33% |
|
16G 6% | |
|
|
5% | dietary fiber | >999% |
|
7.8G 31% | ||
| 12G | 287% | sugar | 5% | 3.1G | |||
| 4.8G 8% |
|
5% | total fat | >999% |
|
76G 119% | |
| 3.1G 17% |
|
5% | saturated fat | 132% |
|
7.2G 40% | |
| 1.4G | 5% | monounsaturated fat | 614% | 10G | |||
| 0.18G | 5% | polyunsaturated fat | >999% | 55G | |||
| 0.21G | >999% | trans fat | 5% | ||||
| 20MG | >999% | cholesterol | 5% | ||||
| 115MG 8% |
|
>999% | sodium | 5% |
|
2.3MG 0.2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 134UG 19% |
|
>999% | Vitamin A | 5% |
|
1.2UG 0.2% | |
| 0.49MG 1% |
|
5% | Vitamin C | 206% |
|
1.5MG 2% | |
| 120IU 24% |
|
>999% | Vitamin D | 5% |
|
||
| 293MG 29% |
|
155% | calcium | 5% |
|
115MG 12% | |
| 0.05MG 0.3% |
|
5% | iron | >999% |
|
3.4MG 19% | |
| 27MG 9% |
|
5% | magnesium | 585% |
|
185MG 60% | |
| 342MG 15% |
|
5% | potassium | 51% |
|
516MG 22% | |
| 0.1MG 9% |
|
5% | thiamin (Vit B1) | 300% |
|
0.4MG 36% | |
| 0.45MG 41% |
|
150% | riboflavin (Vit B2) | 5% |
|
0.18MG 16% | |
| 0.22MG 2% |
|
5% | niacin (Vit B3) | 491% |
|
1.3MG 9% | |
| 0.09MG 7% |
|
5% | Vitamin B6 | 599% |
|
0.63MG 48% | |
| 0.87MG 17% |
|
30% | pantothenic acid (Vit B5) | 5% |
|
0.67MG 13% | |
| 12UG 3% |
|
5% | folate (Vit B9) | 858% |
|
115UG 29% | |
| 1.3UG 54% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.07MG 1% |
|
5% | Vitamin E | >999% |
|
0.82MG 6% | |
| 0.49UG 1% |
|
5% | Vitamin K | 553% |
|
3.2UG 4% | |
| 8.1G 16% |
|
5% | protein | 122% |
|
18G 36% | |
| 40MG 9% |
|
5% | choline | 15% |
|
46MG 11% | |
| 0.01MG 1% |
|
5% | copper | >999% |
|
1.9MG 155% | |
| 8.3UG 0.3% |
|
>999% | fluoride | 5% |
|
||
| 0.03MG 2% |
|
5% | manganese | >999% |
|
4MG 222% | |
| 224MG 32% |
|
5% | phosphorus | 81% |
|
405MG 58% | |
| 6.1UG 11% |
|
7% | selenium | 5% |
|
5.7UG 10% | |
| 1.2MG 15% |
|
5% | zinc | 200% |
|
3.6MG 45% | |
| 218G | >999% | Water | 5% | 4.8G | |||
| 5% | Starch | >999% | 0.07G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does walnut or milk contain more calories in 100 grams?Walnut is high in calories and milk has 90% less calories than walnut - walnut has 654 calories in 100g and milk has 50 calories.
Does walnut or milk have more carbohydrates?
By weight, milk has 70% fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and milk has 4.8g of carbohydrates.
Does walnut or milk contain more calcium?
Both walnut and milk are high in calcium. Milk has 20% more calcium than walnut - walnut has 98mg of calcium in 100 grams and milk has 120mg of calcium.
Does walnut or milk contain more potassium?
Walnut is a rich source of potassium and it has 220% more potassium than milk - walnut has 441mg of potassium in 100 grams and milk has 140mg of potassium.