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Mixed nuts vs. Green bean raw — In-Depth Nutrition Comparison

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How are mixed nuts and green bean raw different?

  • Mixed nuts are higher in copper, manganese, selenium, phosphorus, vitamin E, magnesium, vitamin B3, and zinc; however, green bean raw is richer in vitamin K.
  • Daily need coverage for copper for mixed nuts is 93% higher.
  • Mixed nuts contain 174 times more saturated fat than green bean raw. While mixed nuts contain 8.711g of saturated fat, green bean raw contains only 0.05g.

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

Infographic

Mixed nuts vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +816%
Contains more CalciumCalcium +216.2%
Contains more PotassiumPotassium +199.5%
Contains more IronIron +153.4%
Contains more CopperCopper +1214.5%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +1100%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +844.4%
Contains more SeleniumSelenium +5550%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +1807.3%
Contains more Vitamin B1Vitamin B1 +130.5%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more Vitamin B3Vitamin B3 +950.3%
Contains more Vitamin B5Vitamin B5 +406.7%
Contains more Vitamin B6Vitamin B6 +149.6%
Contains more FolateFolate +151.5%
Contains more CholineCholine +239.9%
Contains more Vitamin CVitamin C +2340%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +654.4%
~equal in Vitamin D ~0µg
~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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +995.1%
Contains more FatsFats +24422.7%
Contains more CarbsCarbs +202%
Contains more OtherOther +336.4%
Contains more WaterWater +4242.3%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +284780%
Contains more Poly. FatPolyunsaturated fat +12831%
Contains less Sat. FatSaturated fat -99.4%

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
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +377.3%
Contains more SucroseSucrose +1052.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Green bean raw
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Green bean raw DV% diff.
Polyunsaturated fat 14.612g 0.113g 97%
Copper 0.907mg 0.069mg 93%
Fats 53.95g 0.22g 83%
Manganese 2.04mg 0.216mg 79%
Monounsaturated fat 28.488g 0.01g 71%
Selenium 33.9µg 0.6µg 61%
Phosphorus 456mg 38mg 60%
Magnesium 229mg 25mg 49%
Vitamin E 7.82mg 0.41mg 49%
Vitamin B3 7.709mg 0.734mg 44%
Saturated fat 8.711g 0.05g 39%
Protein 20.04g 1.83g 36%
Vitamin K 5.7µg 43µg 31%
Calories 607kcal 31kcal 29%
Zinc 3.36mg 0.24mg 28%
Iron 2.61mg 1.03mg 20%
Vitamin B5 1.14mg 0.225mg 18%
Fiber 7g 2.7g 17%
Vitamin B6 0.352mg 0.141mg 16%
Vitamin C 0.5mg 12.2mg 13%
Folate 83µg 33µg 13%
Potassium 632mg 211mg 12%
Vitamin B1 0.189mg 0.082mg 9%
Calcium 117mg 37mg 8%
Choline 52mg 15.3mg 7%
Vitamin B2 0.196mg 0.104mg 7%
Carbs 21.05g 6.97g 5%
Vitamin A 0µg 35µg 4%
Fructose 0g 1.39g 2%
Starch 4.2g 0.88g 1%
Net carbs 14.05g 4.27g N/A
Sugar 4.15g 3.26g N/A
Sodium 5mg 6mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.019mg 0%
Threonine 0.703mg 0.079mg 0%
Isoleucine 0.826mg 0.066mg 0%
Leucine 1.656mg 0.112mg 0%
Lysine 0.782mg 0.088mg 0%
Methionine 0.283mg 0.022mg 0%
Phenylalanine 1.182mg 0.067mg 0%
Valine 1.001mg 0.09mg 0%
Histidine 0.572mg 0.034mg 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 Green bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Green bean raw
Minerals Daily Need Coverage Score
139%
Mixed nuts
16%
Green bean raw

Comparison summary

Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 0.89g)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 8.661g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 4)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $1.2)
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.