Mixed nuts vs. Candy bar — In-Depth Nutrition Comparison

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The main differences between mixed nuts and candy bar

Mixed nuts are richer in selenium, manganese, magnesium, vitamin E, phosphorus, iron, copper, and fiber, yet candy bar is richer in vitamin B6.
Daily need coverage for vitamin B6 for candy bar is 11742% higher.
Mixed nuts contain 7 times more selenium than candy bar. Mixed nuts contain 33.9µg of selenium, while candy bar contains 4.7µg.
Candy bar contains less saturated fat.
Mixed nuts have a lower glycemic index than candy bar.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Candies, peanut bar.

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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.

Mixed nuts

Candy bar

Contains more MagnesiumMagnesium	+108.2%
Contains more CalciumCalcium	+50%
Contains more PotassiumPotassium	+55.3%
Contains more IronIron	+169.1%
Contains more CopperCopper	+17.2%
Contains more PhosphorusPhosphorus	+48.1%
Contains less SodiumSodium	-96.8%
Contains more ManganeseManganese	+64.1%
Contains more SeleniumSelenium	+621.3%

Contains more ZincZinc

+17.3%

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.

Mixed nuts

Candy bar

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+90.7%
Contains more Vitamin B1Vitamin B1	+89%
Contains more Vitamin B2Vitamin B2	+40%
Contains more Vitamin B5Vitamin B5	+37.3%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+76.9%

Contains more Vitamin B6Vitamin B6

+43365.9%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~7.922mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~75µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.352mg	153mg	11742%
Selenium	33.9µg	4.7µg	53%
Manganese	2.04mg	1.243mg	35%
Fats	53.95g	33.7g	31%
Monounsaturated fat	28.488g	16.721g	29%
Magnesium	229mg	110mg	28%
Polyunsaturated fat	14.612g	10.65g	26%
Vitamin E	7.82mg	4.1mg	25%
Phosphorus	456mg	308mg	21%
Iron	2.61mg	0.97mg	21%
Saturated fat	8.711g	4.678g	18%
Copper	0.907mg	0.774mg	15%
Fiber	7g	4.1g	12%
Carbs	21.05g	47.4g	9%
Protein	20.04g	15.5g	9%
Vitamin B1	0.189mg	0.1mg	7%
Sodium	5mg	156mg	7%
Potassium	632mg	407mg	7%
Vitamin B5	1.14mg	0.83mg	6%
Vitamin K	5.7µg	0µg	5%
Zinc	3.36mg	3.94mg	5%
Calories	607kcal	522kcal	4%
Vitamin B2	0.196mg	0.14mg	4%
Choline	52mg	29.4mg	4%
Calcium	117mg	78mg	4%
Starch	4.2g		2%
Folate	83µg	75µg	2%
Vitamin B3	7.709mg	7.922mg	1%
Vitamin C	0.5mg	0mg	1%
Net carbs	14.05g	43.3g	N/A
Sugar	4.15g	42.22g	N/A
Trans fat	0.055g		N/A
Tryptophan	0.22mg	0.149mg	0%
Threonine	0.703mg	0.52mg	0%
Isoleucine	0.826mg	0.534mg	0%
Leucine	1.656mg	0.986mg	0%
Lysine	0.782mg	0.545mg	0%
Methionine	0.283mg	0.185mg	0%
Phenylalanine	1.182mg	0.787mg	0%
Valine	1.001mg	0.638mg	0%
Histidine	0.572mg	0.385mg	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