Chocolate vs. Mixed nuts — In-Depth Nutrition Comparison
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How are chocolate and mixed nuts different?
- Chocolate is higher in iron; however, mixed nuts are richer in selenium, vitamin E, vitamin B3, phosphorus, manganese, vitamin B6, magnesium, and vitamin B5.
- Daily need coverage for iron for chocolate is 68% higher.
- Chocolate contains 2 times more saturated fat than mixed nuts. While chocolate contains 18.519g of saturated fat, mixed nuts contain only 8.711g.
Chocolate, dark, 45- 59% cacao solids and Nuts, mixed nuts, oil roasted, with peanuts, without salt added are the varieties used in this article.
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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.
| Contains more IronIron | +207.3% |
| Contains more CopperCopper | +13.3% |
| Contains more MagnesiumMagnesium | +56.8% |
| Contains more CalciumCalcium | +108.9% |
| Contains more PotassiumPotassium | +13.1% |
| Contains more ZincZinc | +67.2% |
| Contains more PhosphorusPhosphorus | +121.4% |
| Contains less SodiumSodium | -79.2% |
| Contains more ManganeseManganese | +43.8% |
| Contains more SeleniumSelenium | +1030% |
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 AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +42.1% |
| Contains more Vitamin EVitamin E | +1348.1% |
| Contains more Vitamin B1Vitamin B1 | +656% |
| Contains more Vitamin B2Vitamin B2 | +292% |
| Contains more Vitamin B3Vitamin B3 | +963.3% |
| Contains more Vitamin B5Vitamin B5 | +283.8% |
| Contains more Vitamin B6Vitamin B6 | +738.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.092g | 14.612g | 90% |
| Iron | 8.02mg | 2.61mg | 68% |
| Selenium | 3µg | 33.9µg | 56% |
| Vitamin E | 0.54mg | 7.82mg | 49% |
| Monounsaturated fat | 9.54g | 28.488g | 47% |
| Saturated fat | 18.519g | 8.711g | 45% |
| Vitamin B3 | 0.725mg | 7.709mg | 44% |
| Phosphorus | 206mg | 456mg | 36% |
| Fats | 31.28g | 53.95g | 35% |
| Protein | 4.88g | 20.04g | 30% |
| Manganese | 1.419mg | 2.04mg | 27% |
| Vitamin B6 | 0.042mg | 0.352mg | 24% |
| Folate | 83µg | 21% | |
| Magnesium | 146mg | 229mg | 20% |
| Vitamin B5 | 0.297mg | 1.14mg | 17% |
| Vitamin B1 | 0.025mg | 0.189mg | 14% |
| Copper | 1.028mg | 0.907mg | 13% |
| Carbs | 61.17g | 21.05g | 13% |
| Zinc | 2.01mg | 3.36mg | 12% |
| Caffeine | 43mg | 11% | |
| Vitamin B2 | 0.05mg | 0.196mg | 11% |
| Vitamin B12 | 0.23µg | 0µg | 10% |
| Choline | 52mg | 9% | |
| Calcium | 56mg | 117mg | 6% |
| Calories | 546kcal | 607kcal | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Starch | 4.2g | 2% | |
| Vitamin K | 8.1µg | 5.7µg | 2% |
| Potassium | 559mg | 632mg | 2% |
| Vitamin C | 0.5mg | 1% | |
| Sodium | 24mg | 5mg | 1% |
| Net carbs | 54.17g | 14.05g | N/A |
| Sugar | 47.9g | 4.15g | N/A |
| Fiber | 7g | 7g | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Trans fat | 0.112g | 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 | 0.001g | 0.005g | N/A |
| Omega-3 - ALA | 0.085g | 0.082g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | 0.013g | N/A |
| Omega-6 - Linoleic acid | 0.947g | 14.455g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.88 g
Fats:
31.28 g
Carbs:
61.17 g
Water:
0.97 g
Other:
1.7 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +190.6% |
| Contains more ProteinProtein | +310.7% |
| Contains more FatsFats | +72.5% |
| Contains more WaterWater | +114.4% |
| Contains more OtherOther | +69.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
18.519 g
Monounsaturated fat:
Mono. Fat
9.54 g
Polyunsaturated fat:
Poly. Fat
1.092 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 | -53% |
| Contains more Mono. FatMonounsaturated fat | +198.6% |
| Contains more Poly. FatPolyunsaturated fat | +1238.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
46.25 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.65 g
Maltose:
0 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 | +1014.5% |
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
