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Mixed nuts vs. Butter cookie — In-Depth Nutrition Comparison

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Important differences between mixed nuts and butter cookie

  • Butter cookie has less manganese, copper, magnesium, phosphorus, vitamin E, selenium, vitamin B3, zinc, and fiber.
  • Mixed nuts' daily need coverage for manganese is 81% more.
  • Mixed nuts have 19 times more magnesium than butter cookie. Mixed nuts have 229mg of magnesium, while butter cookie has 12mg.
  • Butter cookie has a higher glycemic index than mixed nuts.

The food varieties used in the comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Cookies, butter, commercially prepared, enriched.

Infographic

Mixed nuts vs Butter cookie infographic
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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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +1808.3%
Contains more CalciumCalcium +303.4%
Contains more PotassiumPotassium +469.4%
Contains more IronIron +17.6%
Contains more CopperCopper +353.5%
Contains more ZincZinc +784.2%
Contains more PhosphorusPhosphorus +347.1%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +303.6%

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 0% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1248.3%
Contains more Vitamin B3Vitamin B3 +141.7%
Contains more Vitamin B5Vitamin B5 +133.6%
Contains more Vitamin B6Vitamin B6 +877.8%
Contains more Vitamin KVitamin K +235.3%
Contains more CholineCholine +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +95.8%
Contains more Vitamin B2Vitamin B2 +70.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~76µg

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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +228.5%
Contains more FatsFats +187%
Contains more OtherOther +80%
Contains more CarbsCarbs +227.3%
Contains more WaterWater +121.2%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -21.2%
Contains more Mono. FatMonounsaturated fat +415.9%
Contains more Poly. FatPolyunsaturated fat +1388%

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Butter cookie DV% diff.
Polyunsaturated fat 14.612g 0.982g 91%
Manganese 2.04mg 0.17mg 81%
Copper 0.907mg 0.2mg 79%
Monounsaturated fat 28.488g 5.522g 57%
Fats 53.95g 18.8g 54%
Magnesium 229mg 12mg 52%
Phosphorus 456mg 102mg 51%
Vitamin E 7.82mg 0.58mg 48%
Selenium 33.9µg 8.4µg 46%
Cholesterol 0mg 117mg 39%
Protein 20.04g 6.1g 28%
Vitamin B3 7.709mg 3.19mg 28%
Zinc 3.36mg 0.38mg 27%
Fiber 7g 0.8g 25%
Vitamin B6 0.352mg 0.036mg 24%
Vitamin A 0µg 165µg 18%
Carbs 21.05g 68.9g 16%
Vitamin B12 0µg 0.36µg 15%
Potassium 632mg 111mg 15%
Vitamin B1 0.189mg 0.37mg 15%
Vitamin B5 1.14mg 0.488mg 13%
Sodium 5mg 282mg 12%
Saturated fat 8.711g 11.051g 11%
Vitamin B2 0.196mg 0.335mg 11%
Calcium 117mg 29mg 9%
Choline 52mg 6.5mg 8%
Calories 607kcal 467kcal 7%
Iron 2.61mg 2.22mg 5%
Vitamin K 5.7µg 1.7µg 3%
Vitamin D 0µg 0.4µg 2%
Starch 4.2g 2%
Folate 83µg 76µg 2%
Vitamin D 0IU 16IU 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 68.1g N/A
Sugar 4.15g 20.24g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.084mg 0%
Threonine 0.703mg 0.215mg 0%
Isoleucine 0.826mg 0.277mg 0%
Leucine 1.656mg 0.471mg 0%
Lysine 0.782mg 0.308mg 0%
Methionine 0.283mg 0.131mg 0%
Phenylalanine 1.182mg 0.299mg 0%
Valine 1.001mg 0.315mg 0%
Histidine 0.572mg 0.136mg 0%
Omega-3 - EPA 0.005g 0.011g N/A
Omega-3 - DHA 0g 0.007g 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 Butter cookie
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
35%
Butter cookie
Minerals Daily Need Coverage Score
139%
Mixed nuts
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 16.09g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 277mg)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 2.34g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $3)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.