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  6. Almond vs. Mixed nuts

Almond vs. Mixed nuts — In-Depth Nutrition Comparison

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How are Almond and Mixed nuts different?

  • Almond is richer in Vitamin E , Vitamin B2, Fiber, Calcium, Copper, and Iron, while Mixed nuts are higher in Selenium, Vitamin B3, and Vitamin B6.
  • Almond covers your daily need of Vitamin E 119% more than Mixed nuts.
  • Almond contains 6 times more Vitamin B2 than Mixed nuts. Almond contains 1.138mg of Vitamin B2, while Mixed nuts contain 0.196mg.
  • Almond is lower in Saturated Fat.

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

Infographic

Almond vs Mixed nuts infographic
Infographic link

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.
Almond
Almond
8
:
2
Mixed nuts
Mixed nuts
Contains more Calcium +129.9%
Contains more Iron +42.1%
Contains more Magnesium +17.9%
Contains more Potassium +16%
Contains less Sodium -80%
Contains more Copper +13.7%
Contains more Selenium +726.8%
Equal in Phosphorus - 456
Equal in Zinc - 3.36
Equal in Manganese - 2.04
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Contains more Calcium +129.9%
Contains more Iron +42.1%
Contains more Magnesium +17.9%
Contains more Potassium +16%
Contains less Sodium -80%
Contains more Copper +13.7%
Contains more Selenium +726.8%
Equal in Phosphorus - 456
Equal in Zinc - 3.36
Equal in Manganese - 2.04

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.
Almond
Almond
3
:
7
Mixed nuts
Mixed nuts
Contains more Vitamin E +227.7%
Contains more Vitamin B2 +480.6%
Contains more Vitamin A +50%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +113.1%
Contains more Vitamin B5 +142%
Contains more Vitamin B6 +156.9%
Contains more Folate +88.6%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.189
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Contains more Vitamin E +227.7%
Contains more Vitamin B2 +480.6%
Contains more Vitamin A +50%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +113.1%
Contains more Vitamin B5 +142%
Contains more Vitamin B6 +156.9%
Contains more Folate +88.6%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.189

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Mixed nuts
Mixed nuts
Contains more Water +112%
Equal in Protein - 20.04
Equal in Fats - 53.95
Equal in Carbs - 21.05
Equal in Other - 2.88
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Mixed nuts
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 Water +112%
Equal in Protein - 20.04
Equal in Fats - 53.95
Equal in Carbs - 21.05
Equal in Other - 2.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Mixed nuts
Mixed nuts
Contains less Saturated Fat -56.4%
Contains more Monounsaturated Fat +10.8%
Contains more Polyunsaturated fat +18.5%
Equal in Monounsaturated Fat - 28.488
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Contains less Saturated Fat -56.4%
Contains more Monounsaturated Fat +10.8%
Contains more Polyunsaturated fat +18.5%
Equal in Monounsaturated Fat - 28.488

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
4
:
2
Mixed nuts
Mixed nuts
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +483.3%
Equal in Sucrose - 4.15
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Mixed nuts
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +483.3%
Equal in Sucrose - 4.15

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Mixed nuts Opinion
Net carbs 9.05g 14.05g Mixed nuts
Protein 21.15g 20.04g Almond
Fats 49.93g 53.95g Mixed nuts
Carbs 21.55g 21.05g Almond
Calories 579kcal 607kcal Mixed nuts
Starch 0.72g 4.2g Mixed nuts
Fructose 0.11g 0g Almond
Sugar 4.35g 4.15g Mixed nuts
Fiber 12.5g 7g Almond
Calcium 269mg 117mg Almond
Iron 3.71mg 2.61mg Almond
Magnesium 270mg 229mg Almond
Phosphorus 481mg 456mg Almond
Potassium 733mg 632mg Almond
Sodium 1mg 5mg Almond
Zinc 3.12mg 3.36mg Mixed nuts
Copper 1.031mg 0.907mg Almond
Manganese 2.179mg 2.04mg Almond
Selenium 4.1µg 33.9µg Mixed nuts
Vitamin A 2IU 3IU Mixed nuts
Vitamin E 25.63mg 7.82mg Almond
Vitamin C 0mg 0.5mg Mixed nuts
Vitamin B1 0.205mg 0.189mg Almond
Vitamin B2 1.138mg 0.196mg Almond
Vitamin B3 3.618mg 7.709mg Mixed nuts
Vitamin B5 0.471mg 1.14mg Mixed nuts
Vitamin B6 0.137mg 0.352mg Mixed nuts
Folate 44µg 83µg Mixed nuts
Vitamin K 0µg 5.7µg Mixed nuts
Tryptophan 0.211mg 0.22mg Mixed nuts
Threonine 0.601mg 0.703mg Mixed nuts
Isoleucine 0.751mg 0.826mg Mixed nuts
Leucine 1.473mg 1.656mg Mixed nuts
Lysine 0.568mg 0.782mg Mixed nuts
Methionine 0.157mg 0.283mg Mixed nuts
Phenylalanine 1.132mg 1.182mg Mixed nuts
Valine 0.855mg 1.001mg Mixed nuts
Histidine 0.539mg 0.572mg Mixed nuts
Trans Fat 0.015g 0.055g Almond
Saturated Fat 3.802g 8.711g Almond
Omega-3 - EPA 0g 0.005g Mixed nuts
Monounsaturated Fat 31.551g 28.488g Almond
Polyunsaturated fat 12.329g 14.612g Mixed nuts
Omega-6 - Eicosadienoic acid 0.002g 0.013g Mixed nuts
Omega-6 - Linoleic acid 12.32g 14.455g Mixed nuts
Omega-3 - ALA 0.003g 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Mixed nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
82%
Almond
52%
Mixed nuts
Minerals Daily Need Coverage Score
142%
Almond
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 0.2g)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 4.909g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 24)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.6)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.