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  6. Mixed nuts vs. Almond

Mixed nuts vs. Almond — In-Depth Nutrition Comparison

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How are Mixed nuts and Almond different?

  • Mixed nuts are richer in Selenium, Vitamin B3, and Vitamin B6, while Almond is higher in Vitamin E , Vitamin B2, Fiber, Calcium, Copper, and Iron.
  • Almond covers your daily need of Vitamin E 119% more than Mixed nuts.
  • Mixed nuts contain 8 times more Selenium than Almond. Mixed nuts contain 33.9µg of Selenium, while Almond contains 4.1µg.
  • Almond is lower in Saturated Fat.

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Nuts, almonds types were used in this article.

Infographic

Mixed nuts vs Almond 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.
Mixed nuts
Mixed nuts
2
:
8
Almond
Almond
Contains more Selenium +726.8%
Contains more Calcium +129.9%
Contains more Iron +42.1%
Contains more Magnesium +17.9%
Contains more Potassium +16%
Contains less Sodium -80%
Contains more Copper +13.7%
Equal in Phosphorus - 481
Equal in Zinc - 3.12
Equal in Manganese - 2.179
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Selenium +726.8%
Contains more Calcium +129.9%
Contains more Iron +42.1%
Contains more Magnesium +17.9%
Contains more Potassium +16%
Contains less Sodium -80%
Contains more Copper +13.7%
Equal in Phosphorus - 481
Equal in Zinc - 3.12
Equal in Manganese - 2.179

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.
Mixed nuts
Mixed nuts
7
:
3
Almond
Almond
Contains more Vitamin A +50%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +113.1%
Contains more Vitamin B5 +142%
Contains more Vitamin B6 +156.9%
Contains more Folate +88.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +227.7%
Contains more Vitamin B2 +480.6%
Equal in Vitamin B1 - 0.205
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +50%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +113.1%
Contains more Vitamin B5 +142%
Contains more Vitamin B6 +156.9%
Contains more Folate +88.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +227.7%
Contains more Vitamin B2 +480.6%
Equal in Vitamin B1 - 0.205

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mixed nuts
Mixed nuts
1
:
4
Almond
Almond
Contains more Water +112%
Equal in Protein - 21.15
Equal in Fats - 49.93
Equal in Carbs - 21.55
Equal in Other - 2.96
Mixed nuts
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
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Water +112%
Equal in Protein - 21.15
Equal in Fats - 49.93
Equal in Carbs - 21.55
Equal in Other - 2.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
1
:
2
Almond
Almond
Contains more Polyunsaturated fat +18.5%
Contains less Saturated Fat -56.4%
Contains more Monounsaturated Fat +10.8%
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains more Polyunsaturated fat +18.5%
Contains less Saturated Fat -56.4%
Contains more Monounsaturated Fat +10.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
2
:
4
Almond
Almond
Contains more Starch +483.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 3.95
Mixed nuts
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more Starch +483.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 3.95

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Almond
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Almond Opinion
Net carbs 14.05g 9.05g Mixed nuts
Protein 20.04g 21.15g Almond
Fats 53.95g 49.93g Mixed nuts
Carbs 21.05g 21.55g Almond
Calories 607kcal 579kcal Mixed nuts
Starch 4.2g 0.72g Mixed nuts
Fructose 0g 0.11g Almond
Sugar 4.15g 4.35g Mixed nuts
Fiber 7g 12.5g Almond
Calcium 117mg 269mg Almond
Iron 2.61mg 3.71mg Almond
Magnesium 229mg 270mg Almond
Phosphorus 456mg 481mg Almond
Potassium 632mg 733mg Almond
Sodium 5mg 1mg Almond
Zinc 3.36mg 3.12mg Mixed nuts
Copper 0.907mg 1.031mg Almond
Manganese 2.04mg 2.179mg Almond
Selenium 33.9µg 4.1µg Mixed nuts
Vitamin A 3IU 2IU Mixed nuts
Vitamin E 7.82mg 25.63mg Almond
Vitamin C 0.5mg 0mg Mixed nuts
Vitamin B1 0.189mg 0.205mg Almond
Vitamin B2 0.196mg 1.138mg Almond
Vitamin B3 7.709mg 3.618mg Mixed nuts
Vitamin B5 1.14mg 0.471mg Mixed nuts
Vitamin B6 0.352mg 0.137mg Mixed nuts
Folate 83µg 44µg Mixed nuts
Vitamin K 5.7µg 0µg Mixed nuts
Tryptophan 0.22mg 0.211mg Mixed nuts
Threonine 0.703mg 0.601mg Mixed nuts
Isoleucine 0.826mg 0.751mg Mixed nuts
Leucine 1.656mg 1.473mg Mixed nuts
Lysine 0.782mg 0.568mg Mixed nuts
Methionine 0.283mg 0.157mg Mixed nuts
Phenylalanine 1.182mg 1.132mg Mixed nuts
Valine 1.001mg 0.855mg Mixed nuts
Histidine 0.572mg 0.539mg Mixed nuts
Trans Fat 0.055g 0.015g Almond
Saturated Fat 8.711g 3.802g Almond
Omega-3 - EPA 0.005g 0g Mixed nuts
Monounsaturated Fat 28.488g 31.551g Almond
Polyunsaturated fat 14.612g 12.329g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g 0.002g Mixed nuts
Omega-6 - Linoleic acid 14.455g 12.32g Mixed nuts
Omega-3 - ALA 0.082g 0.003g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Mixed nuts
82%
Almond
Minerals Daily Need Coverage Score
139%
Mixed nuts
142%
Almond

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 0.2g)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 4.909g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 24)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.6)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.