Skim Milk vs. Walnut
Nutrition comparison of Skim Milk and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and walnut:
- Both walnut and skim milk are high in calcium.
- Skim milk has 64% less carbohydrates than walnut.
- Walnut has more thiamin, niacin, Vitamin B6 and folate, however, skim 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and skim milk has 95% less calories than walnut - walnut has 654 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Skim milk has a macronutrient ratio of 39:58:3 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Walnut | |
|---|---|---|
| Protein | 39% | 9% |
| Carbohydrates | 58% | 8% |
| Fat | 3% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Skim milk has 64% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than skim milk - walnut has 6.7g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Walnut and skim milk contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 352% more protein than skim milk - walnut has 15.2g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Walnut is high in saturated fat and skim milk has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and walnut are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than skim milk - walnut has 1.3mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has 60 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than walnut - skim milk has 47iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and skim milk contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Walnut and skim milk contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both skim milk and walnut contain significant amounts of riboflavin and pantothenic acid.
| Skim Milk | Walnut | |
|---|---|---|
| Thiamin | 0.045 MG | 0.341 MG |
| Riboflavin | 0.182 MG | 0.15 MG |
| Niacin | 0.094 MG | 1.125 MG |
| Pantothenic acid | 0.357 MG | 0.57 MG |
| Vitamin B6 | 0.037 MG | 0.537 MG |
| Folate | 5 UG | 98 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both walnut and skim milk are high in calcium. Skim milk has 24% more calcium than walnut - walnut has 98mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Walnut is a great source of iron and it has 96 times more iron than skim milk - walnut has 2.9mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Walnut is an excellent source of potassium and it has 183% more potassium than skim milk - walnut has 441mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 9.08 G |
| Total | 0.001 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Walnut | |
|---|---|---|
| linoleic acid | 0.002 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.002 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 Skim Milk or Walnut .
Skim Milk 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 skim milk contain more calories in 100 grams?Walnut is high in calories and skim milk has 100% less calories than walnut - walnut has 654 calories in 100g and skim milk has 34 calories.
Is walnut or skim milk better for protein?
Walnut is a fantastic source of protein and it has 350% more protein than skim milk - walnut has 15.2g of protein per 100 grams and skim milk has 3.4g of protein.
Does walnut or skim milk have more carbohydrates?
By weight, skim milk has 60% fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and skim milk has 5g of carbohydrates.
Does walnut or skim milk contain more calcium?
Both walnut and skim milk are high in calcium. Skim milk has 20% more calcium than walnut - walnut has 98mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does walnut or skim milk contain more potassium?
Walnut is a rich source of potassium and it has 180% more potassium than skim milk - walnut has 441mg of potassium in 100 grams and skim milk has 156mg of potassium.