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.
Detailed nutritional comparison of yogurt and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Walnut src

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 22:30:48 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Walnut
Protein 22% 9%
Carbohydrates 30% 8%
Fat 48% 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 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 Yogurt or Walnut .

Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Walnut (Nuts, walnuts, english) .

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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.

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