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Mixed nuts vs. Banana — In-Depth Nutrition Comparison

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What are the differences between mixed nuts and bananas?

  • Mixed nuts are richer than bananas in copper, manganese, phosphorus, selenium, vitamin E, magnesium, vitamin B3, iron, and zinc.
  • Mixed nuts' daily need coverage for copper is 92% more.
  • Mixed nuts have 78 times more vitamin E than bananas. While mixed nuts have 7.82mg of vitamin E, bananas have only 0.1mg.
  • The amount of saturated fat in bananas is lower.
  • The glycemic index of mixed nuts is lower.

We used Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Bananas, raw types in this article.

Infographic

Mixed nuts vs Banana 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%
Banana
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +748.1%
Contains more CalciumCalcium +2240%
Contains more PotassiumPotassium +76.5%
Contains more IronIron +903.8%
Contains more CopperCopper +1062.8%
Contains more ZincZinc +2140%
Contains more PhosphorusPhosphorus +1972.7%
Contains more ManganeseManganese +655.6%
Contains more SeleniumSelenium +3290%
Contains less SodiumSodium -80%

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% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Banana
2
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% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin EVitamin E +7720%
Contains more Vitamin B1Vitamin B1 +509.7%
Contains more Vitamin B2Vitamin B2 +168.5%
Contains more Vitamin B3Vitamin B3 +1059.2%
Contains more Vitamin B5Vitamin B5 +241.3%
Contains more Vitamin KVitamin K +1040%
Contains more FolateFolate +315%
Contains more CholineCholine +430.6%
Contains more Vitamin CVitamin C +1640%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.367mg
~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
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +1738.5%
Contains more FatsFats +16248.5%
Contains more OtherOther +247%
Contains more WaterWater +3501.4%
~equal in Carbs ~22.84g

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
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +88925%
Contains more Poly. FatPolyunsaturated fat +19916.4%
Contains less Sat. FatSaturated fat -98.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Banana
4
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more SucroseSucrose +73.6%
Contains more StarchStarch +28.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Banana
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Banana DV% diff.
Polyunsaturated fat 14.612g 0.073g 97%
Copper 0.907mg 0.078mg 92%
Fats 53.95g 0.33g 82%
Manganese 2.04mg 0.27mg 77%
Monounsaturated fat 28.488g 0.032g 71%
Phosphorus 456mg 22mg 62%
Selenium 33.9µg 1µg 60%
Vitamin E 7.82mg 0.1mg 51%
Magnesium 229mg 27mg 48%
Vitamin B3 7.709mg 0.665mg 44%
Saturated fat 8.711g 0.112g 39%
Protein 20.04g 1.09g 38%
Iron 2.61mg 0.26mg 29%
Zinc 3.36mg 0.15mg 29%
Calories 607kcal 89kcal 26%
Fiber 7g 2.6g 18%
Vitamin B5 1.14mg 0.334mg 16%
Folate 83µg 20µg 16%
Vitamin B1 0.189mg 0.031mg 13%
Calcium 117mg 5mg 11%
Vitamin B2 0.196mg 0.073mg 9%
Vitamin C 0.5mg 8.7mg 9%
Potassium 632mg 358mg 8%
Choline 52mg 9.8mg 8%
Fructose 0g 4.85g 6%
Vitamin K 5.7µg 0.5µg 4%
Carbs 21.05g 22.84g 1%
Vitamin B6 0.352mg 0.367mg 1%
Net carbs 14.05g 20.24g N/A
Sugar 4.15g 12.23g N/A
Starch 4.2g 5.38g 0%
Sodium 5mg 1mg 0%
Vitamin A 0µg 3µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.009mg 0%
Threonine 0.703mg 0.028mg 0%
Isoleucine 0.826mg 0.028mg 0%
Leucine 1.656mg 0.068mg 0%
Lysine 0.782mg 0.05mg 0%
Methionine 0.283mg 0.008mg 0%
Phenylalanine 1.182mg 0.049mg 0%
Valine 1.001mg 0.047mg 0%
Histidine 0.572mg 0.077mg 0%
Omega-3 - EPA 0.005g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Banana
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
15%
Banana
Minerals Daily Need Coverage Score
139%
Mixed nuts
14%
Banana

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 8.08g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 24)
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 contains less Sodium?
Banana
Banana contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Banana
Banana is lower in Saturated fat (difference - 8.599g)
Which food is cheaper?
Banana
Banana is cheaper (difference - $2.8)
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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.