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Mixed nuts vs. Brussels sprouts — In-Depth Nutrition Comparison

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A recap on differences between mixed nuts and Brussels sprouts

  • Mixed nuts are higher in copper, manganese, selenium, phosphorus, magnesium, vitamin E, and vitamin B3, yet Brussels sprouts are higher in vitamin K and vitamin C.
  • Brussels sprouts cover your daily vitamin K needs 143% more than mixed nuts.
  • Mixed nuts contain 141 times more saturated fat than Brussels sprouts. While mixed nuts contain 8.711g of saturated fat, Brussels sprouts contain only 0.062g.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Brussels sprouts, raw.

Infographic

Mixed nuts vs Brussels sprouts 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% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +895.7%
Contains more CalciumCalcium +178.6%
Contains more PotassiumPotassium +62.5%
Contains more IronIron +86.4%
Contains more CopperCopper +1195.7%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +560.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +505.3%
Contains more SeleniumSelenium +2018.8%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin EVitamin E +788.6%
Contains more Vitamin B1Vitamin B1 +36%
Contains more Vitamin B2Vitamin B2 +117.8%
Contains more Vitamin B3Vitamin B3 +934.8%
Contains more Vitamin B5Vitamin B5 +268.9%
Contains more Vitamin B6Vitamin B6 +60.7%
Contains more FolateFolate +36.1%
Contains more CholineCholine +172.3%
Contains more Vitamin CVitamin C +16900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +3005.3%
~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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +492.9%
Contains more FatsFats +17883.3%
Contains more CarbsCarbs +135.2%
Contains more OtherOther +110.2%
Contains more WaterWater +4034.6%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +123760.9%
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +947.1%

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% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +802.2%
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 Brussels sprouts
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Brussels sprouts DV% diff.
Polyunsaturated fat 14.612g 153g 923%
Vitamin K 5.7µg 177µg 143%
Vitamin C 0.5mg 85mg 94%
Copper 0.907mg 0.07mg 93%
Fats 53.95g 0.3g 83%
Manganese 2.04mg 0.337mg 74%
Monounsaturated fat 28.488g 0.023g 71%
Selenium 33.9µg 1.6µg 59%
Phosphorus 456mg 69mg 55%
Magnesium 229mg 23mg 49%
Vitamin E 7.82mg 0.88mg 46%
Vitamin B3 7.709mg 0.745mg 44%
Saturated fat 8.711g 0.062g 39%
Protein 20.04g 3.38g 33%
Calories 607kcal 43kcal 28%
Zinc 3.36mg 0.42mg 27%
Vitamin B5 1.14mg 0.309mg 17%
Iron 2.61mg 1.4mg 15%
Fiber 7g 3.8g 13%
Vitamin B6 0.352mg 0.219mg 10%
Calcium 117mg 42mg 8%
Vitamin B2 0.196mg 0.09mg 8%
Potassium 632mg 389mg 7%
Choline 52mg 19.1mg 6%
Folate 83µg 61µg 6%
Carbs 21.05g 8.95g 4%
Vitamin A 0µg 38µg 4%
Vitamin B1 0.189mg 0.139mg 4%
Starch 4.2g 2%
Fructose 0g 0.93g 1%
Sodium 5mg 25mg 1%
Net carbs 14.05g 5.15g N/A
Sugar 4.15g 2.2g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.037mg 0%
Threonine 0.703mg 0.12mg 0%
Isoleucine 0.826mg 0.132mg 0%
Leucine 1.656mg 0.152mg 0%
Lysine 0.782mg 0.154mg 0%
Methionine 0.283mg 0.032mg 0%
Phenylalanine 1.182mg 0.098mg 0%
Valine 1.001mg 0.155mg 0%
Histidine 0.572mg 0.076mg 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 Brussels sprouts
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
73%
Brussels sprouts
Minerals Daily Need Coverage Score
139%
Mixed nuts
24%
Brussels sprouts

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 20mg)
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 is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 1.95g)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 8.649g)
Which food is cheaper?
Brussels sprouts
Brussels sprouts is cheaper (difference - $2.6)
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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.