Nonfat MilkvsNuts Walnuts
Nonfat Milk has 34 calories and 3.4g protein per 100g. Nuts Walnuts has 654 calories and 15g protein per 100g Nuts Walnuts has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Nonfat Milk vs Nuts Walnuts
Go with Nonfat Milk at just 34 kcal per 100g — 95% fewer calories.
Nuts Walnuts will keep you satisfied longer with 6.7g fiber, 15.2g protein, 65.2g fat — fat and protein slow digestion while fiber adds bulk.
Nonfat Milk packs 3.4g of protein per 100g (40% of calories from protein) — the better pick for muscle growth and recovery.
Nonfat Milk is the heart-friendlier option with lower saturated fat.
Nonfat Milk provides 132mg of calcium per 100g — a much better source for bone health.
Nonfat Milk has only 4.9g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Nonfat Milk
No major nutritional red flags stand out per 100g.
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Nuts Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 34kcal2% | 654kcal33% | <0.1kcal |
| Protein | 3.4g7% | 15g30% | <0.1g |
| Total Fat | <0.1g0% | 65g84% | <0.1g |
| Saturated Fat | <0.1g0% | 6.1g31% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 3.0mg1% | 0mg0% | +3.0mg |
| Carbohydrates | 4.9g2% | 14g5% | <0.1g |
| Dietary Fiber | — | 6.7g24% | — |
| Sugars | — | 2.6g | — |
| ✨Vitamins | |||
| Vitamin A | 64mcg7% | 1.0mcg0% | +63mcg |
| Vitamin C | — | 1.3mg1% | — |
| Vitamin D | 1.1mcg6% | 0mcg0% | +1.1mcg |
| Vitamin E | 0mg0% | 0.70mg5% | <0.1mg |
| Vitamin K | — | 2.7mcg2% | — |
| Vitamin B6 | <0.1mg3% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0.58mcg24% | 0mcg0% | +0.58mcg |
| Folate | 2.0mcg1% | 98mcg25% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.34mg28% | <0.1mg |
| Riboflavin (B2) | 0.13mg10% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 0.12mg1% | 1.1mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 41mg2% | 2.0mg0% | +39mg |
| Calcium | 132mg10% | 98mg8% | +34mg |
| Iron | 0mg0% | 2.9mg16% | <0.1mg |
| Potassium | 167mg4% | 441mg9% | <0.1mg |
| Phosphorus | 107mg9% | 346mg28% | <0.1mg |
| Magnesium | 13mg3% | 158mg38% | <0.1mg |
| Zinc | 0.45mg4% | 3.1mg28% | <0.1mg |
| Copper | <0.1mg0% | 1.6mg177% | <0.1mg |
| Manganese | <0.1mg0% | 3.4mg148% | <0.1mg |
| Selenium | 2.0mcg4% | 4.9mcg9% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 654 kcal for Nuts Walnuts — that's 1824% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Nuts Walnuts has more protein per 100g (15.2g vs 3.43g), but Nonfat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Nonfat Milk is the leaner option with 0.08g of total fat per 100g compared to 65.2g. Nonfat Milk has less saturated fat (0.049g vs 6.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Nonfat Milk: 1.1mcg vs 0mcg), Vitamin E (Nuts Walnuts: 0.7mg vs 0mg), Vitamin B12 (Nonfat Milk: 0.58mcg vs 0mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Nuts Walnuts: 2.91mg vs 0mg), Copper (Nuts Walnuts: 1.59mg vs 0.002mg), Manganese (Nuts Walnuts: 3.41mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Nonfat Milk fits a low-carb or keto diet. Nonfat Milk fits a low-fat diet. Both fit a low-sodium diet. Nuts Walnuts fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nonfat Milk or Nuts Walnuts?
- Nuts Walnuts has more protein with 15.2g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Nonfat Milk or Nuts Walnuts?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 654 kcal.
- Is Nonfat Milk or Nuts Walnuts healthier?
- It depends on your goals. Nonfat Milk has 34 calories and 3.43g protein per 100g, while Nuts Walnuts has 654 calories and 15.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nonfat Milk or Nuts Walnuts?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 65.2g.