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  6. Wheat Bread vs. Mixed nuts

Wheat Bread vs. Mixed nuts — In-Depth Nutrition Comparison

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Important differences between wheat Bread and mixed nuts

  • Wheat Bread has more vitamin B1 and iron; however, mixed nuts have more copper, vitamin E, magnesium, phosphorus, manganese, and zinc.
  • Mixed nuts' daily need coverage for copper is 79% more.
  • Wheat Bread has 120 times more sodium than mixed nuts. Wheat Bread has 601mg of sodium, while mixed nuts have 5mg.
  • Wheat Bread has a higher glycemic index than mixed nuts.

The food varieties used in the comparison are Bread, wheat, toasted and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +41%
Contains more IronIron +56.7%
Contains more MagnesiumMagnesium +288.1%
Contains more PotassiumPotassium +183.4%
Contains more CopperCopper +358.1%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +142.6%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +48.1%
~equal in Selenium ~33.9µg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 B1Vitamin B1 +132.3%
Contains more Vitamin B2Vitamin B2 +94.9%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin EVitamin E +3158.3%
Contains more Vitamin B3Vitamin B3 +23.3%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +130.1%
Contains more CholineCholine +135.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.7µg
~equal in Folate ~83µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Mixed nuts DV% diff.
Polyunsaturated fat 1.72g 14.612g 86%
Copper 0.198mg 0.907mg 79%
Fats 4.27g 53.95g 76%
Monounsaturated fat 1.019g 28.488g 69%
Vitamin E 0.24mg 7.82mg 51%
Magnesium 59mg 229mg 40%
Phosphorus 188mg 456mg 38%
Saturated fat 0.989g 8.711g 35%
Manganese 1.377mg 2.04mg 29%
Sodium 601mg 5mg 26%
Vitamin B1 0.439mg 0.189mg 21%
Iron 4.09mg 2.61mg 19%
Zinc 1.47mg 3.36mg 17%
Calories 313kcal 607kcal 15%
Vitamin B6 0.153mg 0.352mg 15%
Protein 12.96g 20.04g 14%
Vitamin B5 0.456mg 1.14mg 14%
Vitamin B2 0.382mg 0.196mg 14%
Potassium 223mg 632mg 12%
Carbs 55.77g 21.05g 12%
Vitamin B3 6.25mg 7.709mg 9%
Fiber 4.7g 7g 9%
Choline 22.1mg 52mg 5%
Calcium 165mg 117mg 5%
Starch 4.2g 2%
Selenium 33.4µg 33.9µg 1%
Folate 86µg 83µg 1%
Vitamin C 0.2mg 0.5mg 0%
Net carbs 51.07g 14.05g N/A
Sugar 6.42g 4.15g N/A
Vitamin K 5.7µg 5.7µg 0%
Trans fat 0.055g N/A
Tryptophan 0.092mg 0.22mg 0%
Threonine 0.299mg 0.703mg 0%
Isoleucine 0.258mg 0.826mg 0%
Leucine 0.461mg 1.656mg 0%
Lysine 0.215mg 0.782mg 0%
Methionine 0.105mg 0.283mg 0%
Phenylalanine 0.315mg 1.182mg 0%
Valine 0.31mg 1.001mg 0%
Histidine 0.15mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.161g 0.082g N/A
Omega-6 - Eicosadienoic acid 0g 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +164.9%
Contains more WaterWater +1064.9%
Contains more ProteinProtein +54.6%
Contains more FatsFats +1163.5%
~equal in Other ~2.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -88.6%
Contains more Mono. FatMonounsaturated fat +2695.7%
Contains more Poly. FatPolyunsaturated fat +749.5%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.