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  6. Fruit salad vs. Mixed nuts

Fruit salad vs. Mixed nuts — In-Depth Nutrition Comparison

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Significant differences between fruit salad and mixed nuts

  • The amount of copper, manganese, phosphorus, magnesium, vitamin B3, iron, zinc, vitamin B6, and fiber in mixed nuts is higher than in fruit salad.
  • Mixed nuts cover your daily copper needs 95% more than fruit salad.
  • Fruit salad contains less saturated fat.
  • Fruit salad has a higher glycemic index. The glycemic index of fruit salad is 54, while the glycemic index of mixed nuts is 24.

Specific food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 +2762.5%
Contains more CalciumCalcium +963.6%
Contains more PotassiumPotassium +444.8%
Contains more IronIron +944%
Contains more CopperCopper +1714%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +3157.1%
Contains more ManganeseManganese +1251%
~equal in Sodium ~5mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 CVitamin C +560%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1618.2%
Contains more Vitamin B2Vitamin B2 +1300%
Contains more Vitamin B3Vitamin B3 +2065.4%
Contains more Vitamin B5Vitamin B5 +2050.9%
Contains more Vitamin B6Vitamin B6 +1203.7%
Contains more FolateFolate +2666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Mixed nuts DV% diff.
Polyunsaturated fat 0.011g 14.612g 97%
Copper 0.05mg 0.907mg 95%
Fats 0.03g 53.95g 83%
Manganese 0.151mg 2.04mg 82%
Monounsaturated fat 0.005g 28.488g 71%
Phosphorus 14mg 456mg 63%
Selenium 33.9µg 62%
Magnesium 8mg 229mg 53%
Vitamin E 7.82mg 52%
Vitamin B3 0.356mg 7.709mg 46%
Saturated fat 0.004g 8.711g 40%
Protein 0.51g 20.04g 39%
Iron 0.25mg 2.61mg 30%
Zinc 0.14mg 3.36mg 29%
Calories 50kcal 607kcal 28%
Vitamin B6 0.027mg 0.352mg 25%
Fiber 1g 7g 24%
Vitamin B5 0.053mg 1.14mg 22%
Folate 3µg 83µg 20%
Potassium 116mg 632mg 15%
Vitamin B1 0.011mg 0.189mg 15%
Vitamin B2 0.014mg 0.196mg 14%
Calcium 11mg 117mg 11%
Choline 52mg 9%
Vitamin K 5.7µg 5%
Carbs 13.05g 21.05g 3%
Vitamin A 30µg 0µg 3%
Vitamin C 3.3mg 0.5mg 3%
Starch 4.2g 2%
Net carbs 12.05g 14.05g N/A
Sugar 4.15g N/A
Sodium 5mg 5mg 0%
Trans fat 0g 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 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +4041.8%
Contains more ProteinProtein +3829.4%
Contains more FatsFats +179733.3%
Contains more CarbsCarbs +61.3%
Contains more OtherOther +1007.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -100%
Contains more Mono. FatMonounsaturated fat +569660%
Contains more Poly. FatPolyunsaturated fat +132736.4%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.