Whole Milk vs. Walnut
Nutrition comparison of Whole Milk and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and walnut:
- Both walnut and whole milk are high in calcium.
- Walnut has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber, potassium and protein.
- Whole milk has 65% less carbohydrates than walnut.
- Whole milk has signficantly more Vitamin D than walnut.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added 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 whole milk has 91% less calories than walnut - walnut has 654 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Whole milk 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:
| Whole Milk | Walnut | |
|---|---|---|
| Protein | 21% | 9% |
| Carbohydrates | 32% | 8% |
| Fat | 48% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 65% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than whole milk - walnut has 6.7g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Walnut and whole milk contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 383% more protein than whole milk - walnut has 15.2g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and whole milk has 70% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Walnut has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than whole milk - walnut has 1.3mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 45 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than walnut - whole milk has 51iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and whole milk contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Walnut and whole milk contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and walnut contain significant amounts of riboflavin and pantothenic acid.
| Whole Milk | Walnut | |
|---|---|---|
| Thiamin | 0.046 MG | 0.341 MG |
| Riboflavin | 0.169 MG | 0.15 MG |
| Niacin | 0.089 MG | 1.125 MG |
| Pantothenic acid | 0.373 MG | 0.57 MG |
| Vitamin B6 | 0.036 MG | 0.537 MG |
| Folate | 5 UG | 98 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both walnut and whole milk are high in calcium. Whole milk has 15% more calcium than walnut - walnut has 98mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Walnut is a great source of iron and it has 96 times more iron than whole milk - walnut has 2.9mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Walnut is an excellent source of potassium and it has 234% more potassium than whole milk - walnut has 441mg of potassium per 100 grams and whole milk has 132mg 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 whole milk and walnut contain small amounts of beta-carotene.
| Whole Milk | 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 whole milk per 100 grams.
| Whole Milk | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 9.08 G |
| Total | 0.075 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Walnut | |
|---|---|---|
| linoleic acid | 0.12 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Walnut (Nuts, walnuts, english) .
Whole 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 whole milk contain more calories in 100 grams?Walnut is high in calories and whole milk has 90% less calories than walnut - walnut has 654 calories in 100g and whole milk has 61 calories.
Does walnut or whole milk have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does walnut or whole milk contain more calcium?
Both walnut and whole milk are high in calcium. Whole milk has 20% more calcium than walnut - walnut has 98mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does walnut or whole milk contain more potassium?
Walnut is a rich source of potassium and it has 230% more potassium than whole milk - walnut has 441mg of potassium in 100 grams and whole milk has 132mg of potassium.