Yogurt vs. Walnut
Nutrition comparison of Yogurt and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and walnut:
- Both walnut and yogurt are high in calcium.
- Walnut has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber, potassium and protein.
- Yogurt has 66% less carbohydrates than walnut.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and yogurt has 91% less calories than walnut - walnut has 654 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Walnut | |
|---|---|---|
| Protein | 23% | 9% |
| Carbohydrates | 30% | 8% |
| Fat | 47% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 66% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than yogurt - walnut has 6.7g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Walnut and yogurt contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 339% more protein than yogurt - walnut has 15.2g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Walnut is high in saturated fat and yogurt has 66% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Walnut has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut and yogurt contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has 26 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and walnut contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and yogurt contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Walnut and yogurt contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and walnut contain significant amounts of riboflavin and pantothenic acid.
| Yogurt | Walnut | |
|---|---|---|
| Thiamin | 0.029 MG | 0.341 MG |
| Riboflavin | 0.142 MG | 0.15 MG |
| Niacin | 0.075 MG | 1.125 MG |
| Pantothenic acid | 0.389 MG | 0.57 MG |
| Vitamin B6 | 0.032 MG | 0.537 MG |
| Folate | 7 UG | 98 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both walnut and yogurt are high in calcium. Yogurt has 23% more calcium than walnut - walnut has 98mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Walnut is a great source of iron and it has 57 times more iron than yogurt - walnut has 2.9mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Walnut is an excellent source of potassium and it has 185% more potassium than yogurt - walnut has 441mg of potassium per 100 grams and yogurt has 155mg 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 yogurt and walnut contain small amounts of beta-carotene.
| Yogurt | Walnut | |
|---|---|---|
| beta-carotene | 5 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 yogurt per 100 grams.
| Yogurt | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 9.08 G |
| Total | 0.027 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than yogurt per 100 grams.
| Yogurt | Walnut | |
|---|---|---|
| linoleic acid | 0.065 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.065 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.
Yogurt 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 yogurt contain more calories in 100 grams?Walnut is high in calories and yogurt has 90% less calories than walnut - walnut has 654 calories in 100g and yogurt has 61 calories.
Does walnut or yogurt contain more calcium?
Both walnut and yogurt are high in calcium. Yogurt has 20% more calcium than walnut - walnut has 98mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does walnut or yogurt contain more potassium?
Walnut is a rich source of potassium and it has 190% more potassium than yogurt - walnut has 441mg of potassium in 100 grams and yogurt has 155mg of potassium.