Cereal vs. Mixed nuts — In-Depth Nutrition Comparison
Compare
A recap on differences between cereal and mixed nuts
- Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and vitamin A, yet mixed nuts are higher in copper, manganese, phosphorus, and vitamin E.
- Cereal covers your daily vitamin B1 needs 508% more than mixed nuts.
- Cereal contains 931 times more vitamin A than mixed nuts. While cereal contains 2792IU of vitamin A, mixed nuts contain only 3IU.
- The glycemic index of mixed nuts is lower.
Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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.
| Contains more MagnesiumMagnesium | +1105.3% |
| Contains more CalciumCalcium | +1070% |
| Contains more PotassiumPotassium | +501.9% |
| Contains more CopperCopper | +562% |
| Contains more PhosphorusPhosphorus | +492.2% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +158.2% |
| Contains more SeleniumSelenium | +438.1% |
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.
| Contains more Vitamin CVitamin C | +7600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3227% |
| Contains more Vitamin B2Vitamin B2 | +1874.5% |
| Contains more Vitamin B3Vitamin B3 | +284.2% |
| Contains more Vitamin B6Vitamin B6 | +1600.6% |
| Contains more Vitamin EVitamin E | +9675% |
| Contains more Vitamin B5Vitamin B5 | +404.4% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.189mg | 508% |
| Vitamin B6 | 5.986mg | 0.352mg | 433% |
| Iron | 34.06mg | 2.61mg | 393% |
| Vitamin B2 | 3.87mg | 0.196mg | 283% |
| Vitamin B3 | 29.62mg | 7.709mg | 137% |
| Polyunsaturated fat | 0.354g | 14.612g | 95% |
| Vitamin A | 814µg | 0µg | 90% |
| Copper | 0.137mg | 0.907mg | 86% |
| Fats | 1.08g | 53.95g | 81% |
| Monounsaturated fat | 0.204g | 28.488g | 71% |
| Phosphorus | 77mg | 456mg | 54% |
| Manganese | 0.79mg | 2.04mg | 54% |
| Vitamin E | 0.08mg | 7.82mg | 52% |
| Magnesium | 19mg | 229mg | 50% |
| Selenium | 6.3µg | 33.9µg | 50% |
| Vitamin C | 38.5mg | 0.5mg | 42% |
| Zinc | 7.6mg | 3.36mg | 39% |
| Saturated fat | 0.26g | 8.711g | 38% |
| Sodium | 795mg | 5mg | 34% |
| Protein | 6.06g | 20.04g | 28% |
| Fiber | 1.4g | 7g | 22% |
| Carbs | 86.85g | 21.05g | 22% |
| Folate | 83µg | 21% | |
| Vitamin B5 | 0.226mg | 1.14mg | 18% |
| Potassium | 105mg | 632mg | 16% |
| Calories | 378kcal | 607kcal | 11% |
| Calcium | 10mg | 117mg | 11% |
| Choline | 52mg | 9% | |
| Vitamin K | 0µg | 5.7µg | 5% |
| Starch | 4.2g | 2% | |
| Net carbs | 85.45g | 14.05g | N/A |
| Sugar | 10.35g | 4.15g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.066mg | 0.22mg | 0% |
| Threonine | 0.241mg | 0.703mg | 0% |
| Isoleucine | 0.26mg | 0.826mg | 0% |
| Leucine | 0.767mg | 1.656mg | 0% |
| Lysine | 0.113mg | 0.782mg | 0% |
| Methionine | 0.13mg | 0.283mg | 0% |
| Phenylalanine | 0.365mg | 1.182mg | 0% |
| Valine | 0.344mg | 1.001mg | 0% |
| Histidine | 0.162mg | 0.572mg | 0% |
| Fructose | 0.26g | 0g | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 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
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +312.6% |
| Contains more WaterWater | +81.7% |
| Contains more ProteinProtein | +230.7% |
| Contains more FatsFats | +4895.4% |
| Contains more OtherOther | +29.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
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 | -97% |
| Contains more Mono. FatMonounsaturated fat | +13864.7% |
| Contains more Poly. FatPolyunsaturated fat | +4027.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
9.74 g
Glucose:
0.27 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 g
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 SucroseSucrose | +134.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
