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Mixed nuts vs. Babassu oil — In-Depth Nutrition Comparison

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Differences between Mixed nuts and Babassu oil

  • Mixed nuts have more Phosphorus, Selenium, Magnesium, Vitamin B3, Iron, Zinc, Fiber, and Vitamin B6, while Babassu oil have more Vitamin E.
  • Babassu oil's daily need coverage for Saturated Fat is 362% higher.
  • The amount of Saturated Fat in Mixed nuts are lower.

The food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Oil, babassu.

Infographic

Mixed nuts vs Babassu oil 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 1.7% 0.18% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 0% 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +144.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +85.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated Fat: Sat. Fat 8.711 g
Monounsaturated Fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
86% 12% 2%
Saturated Fat: Sat. Fat 81.2 g
Monounsaturated Fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated Fat -89.3%
Contains more Mono. FatMonounsaturated Fat +149.9%
Contains more Poly. FatPolyunsaturated fat +813.3%

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 Babassu oil
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Babassu oil Opinion
Calories 607kcal 884kcal Babassu oil
Protein 20.04g 0g Mixed nuts
Fats 53.95g 100g Babassu oil
Vitamin C 0.5mg 0mg Mixed nuts
Net carbs 14.05g 0g Mixed nuts
Carbs 21.05g 0g Mixed nuts
Magnesium 229mg 0mg Mixed nuts
Calcium 117mg 0mg Mixed nuts
Potassium 632mg 0mg Mixed nuts
Iron 2.61mg 0mg Mixed nuts
Sugar 4.15g 0g Babassu oil
Fiber 7g 0g Mixed nuts
Copper 0.907mg Mixed nuts
Zinc 3.36mg 0mg Mixed nuts
Starch 4.2g Mixed nuts
Phosphorus 456mg 0mg Mixed nuts
Sodium 5mg 0mg Babassu oil
Vitamin A 3IU 0IU Mixed nuts
Vitamin E 7.82mg 19.1mg Babassu oil
Manganese 2.04mg Mixed nuts
Selenium 33.9µg 0µg Mixed nuts
Vitamin B1 0.189mg 0mg Mixed nuts
Vitamin B2 0.196mg 0mg Mixed nuts
Vitamin B3 7.709mg 0mg Mixed nuts
Vitamin B5 1.14mg 0mg Mixed nuts
Vitamin B6 0.352mg 0mg Mixed nuts
Vitamin K 5.7µg Mixed nuts
Folate 83µg 0µg Mixed nuts
Trans Fat 0.055g Babassu oil
Choline 52mg Mixed nuts
Saturated Fat 8.711g 81.2g Mixed nuts
Monounsaturated Fat 28.488g 11.4g Mixed nuts
Polyunsaturated fat 14.612g 1.6g Mixed nuts
Tryptophan 0.22mg 0mg Mixed nuts
Threonine 0.703mg 0mg Mixed nuts
Isoleucine 0.826mg 0mg Mixed nuts
Leucine 1.656mg 0mg Mixed nuts
Lysine 0.782mg 0mg Mixed nuts
Methionine 0.283mg 0mg Mixed nuts
Phenylalanine 1.182mg 0mg Mixed nuts
Valine 1.001mg 0mg Mixed nuts
Histidine 0.572mg 0mg Mixed nuts
Omega-3 - EPA 0.005g 0g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Babassu oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Mixed nuts
29%
Babassu oil
Minerals Daily Need Coverage Score
139%
Mixed nuts
0%
Babassu oil

Comparison summary

Which food is lower in Saturated Fat?
Mixed nuts
Mixed nuts is lower in Saturated Fat (difference - 72.489g)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $0.5)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Babassu oil
Babassu oil is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Babassu oil
Babassu oil is lower in glycemic index (difference - 24)
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. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.