Whole MilkvsNuts Walnuts
Whole Milk has 60 calories and 3.3g protein per 100g. Nuts Walnuts has 654 calories and 15g protein per 100g Nuts Walnuts has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Milk vs Nuts Walnuts
Go with Whole Milk at just 60 kcal per 100g — 91% 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.
Whole Milk packs 3.3g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Whole Milk has only 4.6g 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
Whole 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 Whole 3.25% Milkfat With Added Vitamin D | Nuts Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 654kcal33% | <0.1kcal |
| Protein | 3.3g7% | 15g30% | <0.1g |
| Total Fat | 3.2g4% | 65g84% | <0.1g |
| Saturated Fat | 1.9g9% | 6.1g31% | <0.1g |
| Trans Fat | 0.11g | — | — |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.6g2% | 14g5% | <0.1g |
| Dietary Fiber | — | 6.7g24% | — |
| Sugars | — | 2.6g | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 1.0mcg0% | +31mcg |
| Vitamin C | — | 1.3mg1% | — |
| Vitamin D | 0.96mcg5% | 0mcg0% | +0.96mcg |
| Vitamin E | <0.1mg0% | 0.70mg5% | <0.1mg |
| Vitamin K | — | 2.7mcg2% | — |
| Vitamin B6 | <0.1mg4% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0.54mcg23% | 0mcg0% | +0.54mcg |
| Folate | 0mcg0% | 98mcg25% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.34mg28% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 0.10mg1% | 1.1mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 38mg2% | 2.0mg0% | +36mg |
| Calcium | 123mg9% | 98mg8% | +25mg |
| Iron | 0mg0% | 2.9mg16% | <0.1mg |
| Potassium | 150mg3% | 441mg9% | <0.1mg |
| Phosphorus | 101mg8% | 346mg28% | <0.1mg |
| Magnesium | 12mg3% | 158mg38% | <0.1mg |
| Zinc | 0.42mg4% | 3.1mg28% | <0.1mg |
| Copper | <0.1mg0% | 1.6mg177% | <0.1mg |
| Manganese | 0mg0% | 3.4mg148% | <0.1mg |
| Selenium | 1.9mcg3% | 4.9mcg9% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 654 kcal for Nuts Walnuts — that's 990% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Nuts Walnuts has more protein per 100g (15.2g vs 3.27g), but Whole Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Whole Milk is the leaner option with 3.2g of total fat per 100g compared to 65.2g. Whole Milk has less saturated fat (1.86g vs 6.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Whole Milk: 0.96mcg vs 0mcg), Vitamin B12 (Whole Milk: 0.54mcg vs 0mcg), Folate (Nuts Walnuts: 98mcg 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 0.001mg), Manganese (Nuts Walnuts: 3.41mg vs 0mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Whole Milk fits a low-carb or keto 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, Whole Milk or Nuts Walnuts?
- Nuts Walnuts has more protein with 15.2g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Whole Milk or Nuts Walnuts?
- Whole Milk is lower in calories with 60 kcal per 100g versus 654 kcal.
- Is Whole Milk or Nuts Walnuts healthier?
- It depends on your goals. Whole Milk has 60 calories and 3.27g 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, Whole Milk or Nuts Walnuts?
- Whole Milk is leaner with 3.2g of fat per 100g compared to 65.2g.