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Almonds vs. Mixed nuts — In-Depth Nutrition Comparison

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How are almonds and mixed nuts different?

  • Almonds are richer in vitamin E, vitamin B2, fiber, calcium, copper, and iron, while mixed nuts are higher in selenium, vitamin B3, and vitamin B6.
  • Almonds cover your daily need for vitamin E, 119% more than mixed nuts.
  • Almonds contain 6 times more vitamin B2 than mixed nuts. Almonds contain 1.138mg of vitamin B2, while mixed nuts contain 0.196mg.
  • Almonds are lower in saturated fat.
  • Mixed nuts have a higher glycemic index (24) than almonds (0).

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

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 MagnesiumMagnesium +17.9%
Contains more CalciumCalcium +129.9%
Contains more PotassiumPotassium +16%
Contains more IronIron +42.1%
Contains more CopperCopper +13.7%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +726.8%
~equal in Zinc ~3.36mg
~equal in Phosphorus ~456mg
~equal in Manganese ~2.04mg

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% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 +227.7%
Contains more Vitamin B2Vitamin B2 +480.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +113.1%
Contains more Vitamin B5Vitamin B5 +142%
Contains more Vitamin B6Vitamin B6 +156.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.189mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~52mg

All nutrients comparison - raw data values

Nutrient Almonds Mixed nuts DV% diff.
Vitamin E 25.63mg 7.82mg 119%
Vitamin B2 1.138mg 0.196mg 72%
Selenium 4.1µg 33.9µg 54%
Vitamin B3 3.618mg 7.709mg 26%
Fiber 12.5g 7g 22%
Saturated fat 3.802g 8.711g 22%
Vitamin B6 0.137mg 0.352mg 17%
Calcium 269mg 117mg 15%
Polyunsaturated fat 12.329g 14.612g 15%
Copper 1.031mg 0.907mg 14%
Iron 3.71mg 2.61mg 14%
Vitamin B5 0.471mg 1.14mg 13%
Magnesium 270mg 229mg 10%
Folate 44µg 83µg 10%
Monounsaturated fat 31.551g 28.488g 8%
Manganese 2.179mg 2.04mg 6%
Fats 49.93g 53.95g 6%
Vitamin K 0µg 5.7µg 5%
Phosphorus 481mg 456mg 4%
Potassium 733mg 632mg 3%
Protein 21.15g 20.04g 2%
Zinc 3.12mg 3.36mg 2%
Calories 579kcal 607kcal 1%
Vitamin B1 0.205mg 0.189mg 1%
Starch 0.72g 4.2g 1%
Vitamin C 0mg 0.5mg 1%
Carbs 21.55g 21.05g 0%
Net carbs 9.05g 14.05g N/A
Sugar 4.35g 4.15g N/A
Sodium 1mg 5mg 0%
Trans fat 0.015g 0.055g N/A
Choline 52.1mg 52mg 0%
Tryptophan 0.211mg 0.22mg 0%
Threonine 0.601mg 0.703mg 0%
Isoleucine 0.751mg 0.826mg 0%
Leucine 1.473mg 1.656mg 0%
Lysine 0.568mg 0.782mg 0%
Methionine 0.157mg 0.283mg 0%
Phenylalanine 1.132mg 1.182mg 0%
Valine 0.855mg 1.001mg 0%
Histidine 0.539mg 0.572mg 0%
Fructose 0.11g 0g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.003g 0.082g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.013g N/A
Omega-6 - Linoleic acid 12.32g 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 WaterWater +112%
~equal in Protein ~20.04g
~equal in Fats ~53.95g
~equal in Carbs ~21.05g
~equal in Other ~2.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 -56.4%
Contains more Poly. FatPolyunsaturated fat +18.5%
~equal in Monounsaturated fat ~28.488g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +483.3%
~equal in Sucrose ~4.15g
~equal in Lactose ~0g

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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. Almonds - 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.