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  6. Fruit preserves vs. Mixed nuts

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

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The main differences between fruit preserves and mixed nuts

  • Mixed nuts are richer than fruit preserves in copper, manganese, phosphorus, selenium, magnesium, vitamin E, vitamin B3, zinc, and iron.
  • Daily need coverage for copper for mixed nuts is 90% higher.
  • Fruit preserves contain less saturated fat.
  • Mixed nuts have a lower glycemic index than fruit preserves.

Food types used in this article are Jams and preserves and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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 +5625%
Contains more CalciumCalcium +485%
Contains more PotassiumPotassium +720.8%
Contains more IronIron +432.7%
Contains more CopperCopper +807%
Contains more ZincZinc +5500%
Contains more PhosphorusPhosphorus +2300%
Contains less SodiumSodium -84.4%
Contains more ManganeseManganese +5000%
Contains more SeleniumSelenium +1595%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 +1660%
Contains more Vitamin EVitamin E +6416.7%
Contains more Vitamin B1Vitamin B1 +1081.3%
Contains more Vitamin B2Vitamin B2 +157.9%
Contains more Vitamin B3Vitamin B3 +21313.9%
Contains more Vitamin B5Vitamin B5 +5600%
Contains more Vitamin B6Vitamin B6 +1660%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +654.5%
Contains more CholineCholine +409.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Mixed nuts DV% diff.
Polyunsaturated fat 0g 14.612g 97%
Copper 0.1mg 0.907mg 90%
Manganese 0.04mg 2.04mg 87%
Fats 0.07g 53.95g 83%
Monounsaturated fat 0.038g 28.488g 71%
Phosphorus 19mg 456mg 62%
Selenium 2µg 33.9µg 58%
Magnesium 4mg 229mg 54%
Vitamin E 0.12mg 7.82mg 51%
Vitamin B3 0.036mg 7.709mg 48%
Saturated fat 0.01g 8.711g 40%
Protein 0.37g 20.04g 39%
Zinc 0.06mg 3.36mg 30%
Iron 0.49mg 2.61mg 27%
Vitamin B6 0.02mg 0.352mg 26%
Fiber 1.1g 7g 24%
Vitamin B5 0.02mg 1.14mg 22%
Folate 11µg 83µg 18%
Calories 278kcal 607kcal 16%
Carbs 68.86g 21.05g 16%
Potassium 77mg 632mg 16%
Vitamin B1 0.016mg 0.189mg 14%
Calcium 20mg 117mg 10%
Vitamin B2 0.076mg 0.196mg 9%
Vitamin C 8.8mg 0.5mg 9%
Choline 10.2mg 52mg 8%
Vitamin K 0µg 5.7µg 5%
Starch 4.2g 2%
Sodium 32mg 5mg 1%
Net carbs 67.76g 14.05g N/A
Sugar 48.5g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.008mg 0.22mg 0%
Threonine 0.023mg 0.703mg 0%
Isoleucine 0.017mg 0.826mg 0%
Leucine 0.037mg 1.656mg 0%
Lysine 0.03mg 0.782mg 0%
Methionine 0.001mg 0.283mg 0%
Phenylalanine 0.021mg 1.182mg 0%
Valine 0.021mg 1.001mg 0%
Histidine 0.014mg 0.572mg 0%
Omega-3 - EPA 0g 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 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 +227.1%
Contains more WaterWater +1364.9%
Contains more ProteinProtein +5316.2%
Contains more FatsFats +76971.4%
Contains more OtherOther +1152.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 -99.9%
Contains more Mono. FatMonounsaturated fat +74868.4%
Contains more Poly. FatPolyunsaturated fat +∞%

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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 preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.