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  6. Mixed nuts vs. Beetroot

Mixed nuts vs. Beetroot — In-Depth Nutrition Comparison

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What are the differences between mixed nuts and beetroot?

  • Mixed nuts are richer than beetroot in copper, manganese, selenium, phosphorus, vitamin E, magnesium, vitamin B3, zinc, and iron.
  • Mixed nuts' daily need coverage for copper is 92% more.
  • Mixed nuts have 323 times more saturated fat than beetroot. While mixed nuts have 8.711g of saturated fat, beetroot has only 0.027g.
  • The glycemic index of mixed nuts is lower.

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

Infographic

Mixed nuts vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +895.7%
Contains more CalciumCalcium +631.3%
Contains more PotassiumPotassium +94.5%
Contains more IronIron +226.3%
Contains more CopperCopper +1109.3%
Contains more ZincZinc +860%
Contains more PhosphorusPhosphorus +1040%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +520.1%
Contains more SeleniumSelenium +4742.9%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin EVitamin E +19450%
Contains more Vitamin B1Vitamin B1 +509.7%
Contains more Vitamin B2Vitamin B2 +390%
Contains more Vitamin B3Vitamin B3 +2208.1%
Contains more Vitamin B5Vitamin B5 +635.5%
Contains more Vitamin B6Vitamin B6 +425.4%
Contains more Vitamin KVitamin K +2750%
Contains more CholineCholine +766.7%
Contains more Vitamin CVitamin C +880%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +31.3%
~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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +1144.7%
Contains more FatsFats +31635.3%
Contains more CarbsCarbs +120.2%
Contains more OtherOther +166.7%
Contains more WaterWater +4110.6%

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +88925%
Contains more Poly. FatPolyunsaturated fat +24253.3%
Contains less Sat. FatSaturated fat -99.7%

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Beetroot DV% diff.
Polyunsaturated fat 14.612g 0.06g 97%
Copper 0.907mg 0.075mg 92%
Fats 53.95g 0.17g 83%
Manganese 2.04mg 0.329mg 74%
Monounsaturated fat 28.488g 0.032g 71%
Selenium 33.9µg 0.7µg 60%
Phosphorus 456mg 40mg 59%
Vitamin E 7.82mg 0.04mg 52%
Magnesium 229mg 23mg 49%
Vitamin B3 7.709mg 0.334mg 46%
Saturated fat 8.711g 0.027g 39%
Protein 20.04g 1.61g 37%
Calories 607kcal 43kcal 28%
Zinc 3.36mg 0.35mg 27%
Iron 2.61mg 0.8mg 23%
Vitamin B6 0.352mg 0.067mg 22%
Vitamin B5 1.14mg 0.155mg 20%
Fiber 7g 2.8g 17%
Vitamin B1 0.189mg 0.031mg 13%
Vitamin B2 0.196mg 0.04mg 12%
Calcium 117mg 16mg 10%
Potassium 632mg 325mg 9%
Choline 52mg 6mg 8%
Folate 83µg 109µg 7%
Vitamin K 5.7µg 0.2µg 5%
Vitamin C 0.5mg 4.9mg 5%
Carbs 21.05g 9.56g 4%
Sodium 5mg 78mg 3%
Starch 4.2g 2%
Net carbs 14.05g 6.76g N/A
Sugar 4.15g 6.76g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.019mg 0%
Threonine 0.703mg 0.047mg 0%
Isoleucine 0.826mg 0.048mg 0%
Leucine 1.656mg 0.068mg 0%
Lysine 0.782mg 0.058mg 0%
Methionine 0.283mg 0.018mg 0%
Phenylalanine 1.182mg 0.046mg 0%
Valine 1.001mg 0.056mg 0%
Histidine 0.572mg 0.021mg 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 Beetroot
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
12%
Beetroot
Minerals Daily Need Coverage Score
139%
Mixed nuts
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 2.61g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 73mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 40)
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 Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 8.684g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $2.5)
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.