Buttermilk vs. Walnut
Nutrition comparison of Buttermilk and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and walnut:
- Both walnut and buttermilk are high in calcium.
- Buttermilk has 64% less carbohydrates than walnut.
- Buttermilk has signficantly more Vitamin D than walnut.
- Walnut has more thiamin, niacin, Vitamin B6 and folate, however, buttermilk 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: Buttermilk (Milk, buttermilk, fluid, whole) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and buttermilk has 91% less calories than walnut - walnut has 654 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Walnut | |
|---|---|---|
| Protein | 21% | 9% |
| Carbohydrates | 32% | 8% |
| Fat | 48% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Buttermilk has 64% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than buttermilk - walnut has 6.7g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.
sugar
Walnut and buttermilk contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 374% more protein than buttermilk - walnut has 15.2g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and buttermilk has 69% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
cholesterol
Walnut has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than buttermilk - walnut has 1.3mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.
Vitamin A
Buttermilk has 46 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.
Vitamin D
Buttermilk has signficantly more Vitamin D than walnut - buttermilk has 52iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and buttermilk contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Walnut and buttermilk contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin, Vitamin B6 and folate, however, buttermilk contains more Vitamin B12. Both buttermilk and walnut contain significant amounts of riboflavin and pantothenic acid.
| Buttermilk | Walnut | |
|---|---|---|
| Thiamin | 0.047 MG | 0.341 MG |
| Riboflavin | 0.172 MG | 0.15 MG |
| Niacin | 0.09 MG | 1.125 MG |
| Pantothenic acid | 0.38 MG | 0.57 MG |
| Vitamin B6 | 0.036 MG | 0.537 MG |
| Folate | 5 UG | 98 UG |
| Vitamin B12 | 0.46 UG | ~ |
Minerals
calcium
Both walnut and buttermilk are high in calcium. Buttermilk has 17% more calcium than walnut - walnut has 98mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Walnut is a great source of iron and it has 96 times more iron than buttermilk - walnut has 2.9mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Walnut is an excellent source of potassium and it has 227% more potassium than buttermilk - walnut has 441mg of potassium per 100 grams and buttermilk has 135mg 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 buttermilk and walnut contain small amounts of beta-carotene.
| Buttermilk | Walnut | |
|---|---|---|
| beta-carotene | 7 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 buttermilk per 100 grams.
| Buttermilk | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 9.08 G |
| Total | 0.076 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than buttermilk per 100 grams.
| Buttermilk | Walnut | |
|---|---|---|
| linoleic acid | 0.122 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.122 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.
Note: The specific food items compared are: Buttermilk (Milk, buttermilk, fluid, whole) and Walnut (Nuts, walnuts, english) .
Buttermilk g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or buttermilk contain more calories in 100 grams?Walnut is high in calories and buttermilk has 90% less calories than walnut - walnut has 654 calories in 100g and buttermilk has 62 calories.
Does walnut or buttermilk have more carbohydrates?
By weight, buttermilk has 60% fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and buttermilk has 4.9g of carbohydrates.
Does walnut or buttermilk contain more calcium?
Both walnut and buttermilk are high in calcium. Buttermilk has 20% more calcium than walnut - walnut has 98mg of calcium in 100 grams and buttermilk has 115mg of calcium.
Does walnut or buttermilk contain more potassium?
Walnut is a rich source of potassium and it has 230% more potassium than buttermilk - walnut has 441mg of potassium in 100 grams and buttermilk has 135mg of potassium.