Reduced Fat MilkvsNuts Walnuts
Reduced Fat Milk has 50 calories and 3.4g protein per 100g. Nuts Walnuts has 654 calories and 15g protein per 100g Nuts Walnuts has more protein, Reduced Fat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Reduced Fat Milk vs Nuts Walnuts
Go with Reduced Fat Milk at just 50 kcal per 100g — 92% 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.
Reduced Fat Milk packs 3.4g of protein per 100g (27% of calories from protein) — the better pick for muscle growth and recovery.
Reduced Fat Milk has only 4.9g carbs per 100g — the clear choice for low-carb diets.
Nuts Walnuts has 2.9mg of iron per 100g — important for energy and preventing anemia.
Nuts Walnuts edges ahead overall with more protein, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Reduced Fat 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 Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D | Nuts Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 50kcal3% | 654kcal33% | <0.1kcal |
| Protein | 3.4g7% | 15g30% | <0.1g |
| Total Fat | 1.9g2% | 65g84% | <0.1g |
| Saturated Fat | 1.1g6% | 6.1g31% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 8.0mg3% | 0mg0% | +8.0mg |
| Carbohydrates | 4.9g2% | 14g5% | <0.1g |
| Dietary Fiber | — | 6.7g24% | — |
| Sugars | — | 2.6g | — |
| ✨Vitamins | |||
| Vitamin A | 83mcg9% | 1.0mcg0% | +82mcg |
| Vitamin C | — | 1.3mg1% | — |
| Vitamin D | 1.1mcg6% | 0mcg0% | +1.1mcg |
| Vitamin E | <0.1mg0% | 0.70mg5% | <0.1mg |
| Vitamin K | — | 2.7mcg2% | — |
| Vitamin B6 | <0.1mg4% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0.55mcg23% | 0mcg0% | +0.55mcg |
| Folate | 2.0mcg1% | 98mcg25% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.34mg28% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 0.11mg1% | 1.1mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 39mg2% | 2.0mg0% | +37mg |
| Calcium | 126mg10% | 98mg8% | +28mg |
| Iron | 0mg0% | 2.9mg16% | <0.1mg |
| Potassium | 159mg3% | 441mg9% | <0.1mg |
| Phosphorus | 103mg8% | 346mg28% | <0.1mg |
| Magnesium | 12mg3% | 158mg38% | <0.1mg |
| Zinc | 0.43mg4% | 3.1mg28% | <0.1mg |
| Copper | <0.1mg0% | 1.6mg177% | <0.1mg |
| Manganese | <0.1mg0% | 3.4mg148% | <0.1mg |
| Selenium | 1.8mcg3% | 4.9mcg9% | <0.1mcg |
🔬Nutritional Analysis
Calories: Reduced Fat Milk is significantly lower in calories at just 50 kcal per 100g compared to 654 kcal for Nuts Walnuts — that's 1208% fewer calories, making Reduced Fat Milk the better choice for calorie-conscious diets.
Protein: Nuts Walnuts has more protein per 100g (15.2g vs 3.36g), but Reduced Fat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Reduced Fat Milk is the leaner option with 1.9g of total fat per 100g compared to 65.2g. Reduced Fat Milk has less saturated fat (1.11g vs 6.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Reduced Fat Milk: 1.13mcg vs 0mcg), Vitamin B12 (Reduced Fat Milk: 0.55mcg vs 0mcg), Vitamin A (Reduced Fat Milk: 83mcg vs 1mcg). 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 0.001mg), 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: Reduced Fat Milk fits a low-carb or keto diet. Reduced Fat 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, Reduced Fat Milk or Nuts Walnuts?
- Nuts Walnuts has more protein with 15.2g per 100g compared to 3.36g for Reduced Fat Milk.
- Which is lower in calories, Reduced Fat Milk or Nuts Walnuts?
- Reduced Fat Milk is lower in calories with 50 kcal per 100g versus 654 kcal.
- Is Reduced Fat Milk or Nuts Walnuts healthier?
- It depends on your goals. Reduced Fat Milk has 50 calories and 3.36g 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, Reduced Fat Milk or Nuts Walnuts?
- Reduced Fat Milk is leaner with 1.9g of fat per 100g compared to 65.2g.