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.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
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 common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Kefir g
()
|
Daily Values (%) |
Walnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.