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Almond paste vs. Mixed nuts — In-Depth Nutrition Comparison

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How are almond paste and mixed nuts different?

  • Almond paste is richer in vitamin E, while mixed nuts are higher in selenium, manganese, copper, vitamin B3, phosphorus, vitamin B6, magnesium, and vitamin B5.
  • Mixed nuts cover your daily need for selenium, 54% more than almond paste.
  • Almond paste contains 2 times more vitamin E than mixed nuts. Almond paste contains 13.54mg of vitamin E, while mixed nuts contain 7.82mg.
  • Almond paste is lower in saturated fat.

Nuts, almond paste and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types were used in this article.

Infographic

Almond paste vs Mixed nuts infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +47%
Contains more MagnesiumMagnesium +76.2%
Contains more PotassiumPotassium +101.3%
Contains more IronIron +63.1%
Contains more CopperCopper +99.8%
Contains more ZincZinc +127%
Contains more PhosphorusPhosphorus +76.7%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +138.3%
Contains more SeleniumSelenium +707.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin EVitamin E +73.1%
Contains more Vitamin B2Vitamin B2 +111.2%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B1Vitamin B1 +130.5%
Contains more Vitamin B3Vitamin B3 +442.1%
Contains more Vitamin B5Vitamin B5 +908.8%
Contains more Vitamin B6Vitamin B6 +877.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +13.7%
Contains more CholineCholine +82.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +127.1%
Contains more WaterWater +576.9%
Contains more ProteinProtein +122.7%
Contains more FatsFats +94.5%
Contains more OtherOther +110.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 68% 22%
Saturated fat: Sat. Fat 2.629 g
Monounsaturated fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 g
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -69.8%
Contains more Mono. FatMonounsaturated fat +58.2%
Contains more Poly. FatPolyunsaturated fat +151%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond paste Mixed nuts
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond paste Mixed nuts DV% diff.
Polyunsaturated fat 5.821g 14.612g 59%
Selenium 4.2µg 33.9µg 54%
Manganese 0.856mg 2.04mg 51%
Copper 0.454mg 0.907mg 50%
Fats 27.74g 53.95g 40%
Vitamin B3 1.422mg 7.709mg 39%
Vitamin E 13.54mg 7.82mg 38%
Saturated fat 2.629g 8.711g 28%
Phosphorus 258mg 456mg 28%
Monounsaturated fat 18.012g 28.488g 26%
Vitamin B6 0.036mg 0.352mg 24%
Magnesium 130mg 229mg 24%
Protein 9g 20.04g 22%
Vitamin B5 0.113mg 1.14mg 21%
Vitamin B2 0.414mg 0.196mg 17%
Zinc 1.48mg 3.36mg 17%
Iron 1.6mg 2.61mg 13%
Fiber 4.8g 7g 9%
Potassium 314mg 632mg 9%
Carbs 47.81g 21.05g 9%
Vitamin B1 0.082mg 0.189mg 9%
Calories 458kcal 607kcal 7%
Calcium 172mg 117mg 6%
Vitamin K 0µg 5.7µg 5%
Choline 28.5mg 52mg 4%
Folate 73µg 83µg 3%
Starch 4.2g 2%
Vitamin C 0.1mg 0.5mg 0%
Net carbs 43.01g 14.05g N/A
Sugar 36.25g 4.15g N/A
Sodium 9mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond paste Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Almond paste
50%
Mixed nuts
Minerals Daily Need Coverage Score
67%
Almond paste
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 32.1g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Saturated fat?
Almond paste
Almond paste is lower in Saturated fat (difference - 6.082g)
Which food is lower in glycemic index?
Almond paste
Almond paste is lower in glycemic index (difference - 24)
Which food is cheaper?
Almond paste
Almond paste is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/nutrients
  2. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.