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  6. Mixed nuts vs. Bean raw

Mixed nuts vs. Bean raw — In-Depth Nutrition Comparison

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How are mixed nuts and bean raw different?

  • Mixed nuts are higher in vitamin E, vitamin B3, manganese, and magnesium; however, bean raw is richer in folate, vitamin B1, fiber, iron, and potassium.
  • Daily need coverage for folate for bean raw is 111% higher.
  • Mixed nuts contain 37 times more vitamin E than bean raw. While mixed nuts contain 7.82mg of vitamin E, bean raw contains only 0.21mg.
  • Bean raw has less saturated fat.

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Mixed nuts vs Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +30.1%
Contains more ZincZinc +47.4%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +77.7%
Contains more SeleniumSelenium +21.5%
Contains more PotassiumPotassium +120.4%
Contains more IronIron +94.3%
~equal in Calcium ~113mg
~equal in Copper ~0.893mg
~equal in Phosphorus ~411mg

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin EVitamin E +3623.8%
Contains more Vitamin B3Vitamin B3 +556.6%
Contains more Vitamin B5Vitamin B5 +45.2%
Contains more Vitamin CVitamin C +1160%
Contains more Vitamin B1Vitamin B1 +277.2%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more FolateFolate +532.5%
Contains more CholineCholine +27.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.212mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.6µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Bean raw DV% diff.
Folate 83µg 525µg 111%
Polyunsaturated fat 14.612g 0.407g 95%
Fats 53.95g 1.23g 81%
Monounsaturated fat 28.488g 0.229g 71%
Vitamin E 7.82mg 0.21mg 51%
Vitamin B1 0.189mg 0.713mg 44%
Vitamin B3 7.709mg 1.174mg 41%
Saturated fat 8.711g 0.235g 39%
Manganese 2.04mg 1.148mg 39%
Fiber 7g 15.5g 34%
Iron 2.61mg 5.07mg 31%
Potassium 632mg 1393mg 22%
Carbs 21.05g 62.55g 14%
Calories 607kcal 347kcal 13%
Magnesium 229mg 176mg 13%
Starch 4.2g 34.17g 12%
Selenium 33.9µg 27.9µg 11%
Zinc 3.36mg 2.28mg 10%
Vitamin B6 0.352mg 0.474mg 9%
Vitamin B5 1.14mg 0.785mg 7%
Phosphorus 456mg 411mg 6%
Vitamin C 0.5mg 6.3mg 6%
Protein 20.04g 21.42g 3%
Choline 52mg 66.2mg 3%
Copper 0.907mg 0.893mg 2%
Vitamin B2 0.196mg 0.212mg 1%
Net carbs 14.05g 47.05g N/A
Calcium 117mg 113mg 0%
Sugar 4.15g 2.11g N/A
Sodium 5mg 12mg 0%
Vitamin K 5.7µg 5.6µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.237mg 0%
Threonine 0.703mg 0.81mg 0%
Isoleucine 0.826mg 0.871mg 0%
Leucine 1.656mg 1.558mg 0%
Lysine 0.782mg 1.356mg 0%
Methionine 0.283mg 0.259mg 0%
Phenylalanine 1.182mg 1.095mg 0%
Valine 1.001mg 0.998mg 0%
Histidine 0.572mg 0.556mg 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

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +4286.2%
Contains more CarbsCarbs +197.1%
Contains more WaterWater +444.7%
Contains more OtherOther +20.5%
~equal in Protein ~21.42g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +12340.2%
Contains more Poly. FatPolyunsaturated fat +3490.2%
Contains less Sat. FatSaturated fat -97.3%

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
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +109.6%
Contains more StarchStarch +713.6%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.