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  6. Mixed nuts vs. Chocolate chip cookie

Mixed nuts vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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A recap on differences between mixed nuts and chocolate chip cookie

  • Mixed nuts are higher than chocolate chip cookie in manganese, copper, phosphorus, magnesium, selenium, vitamin B3, zinc, and vitamin B6.
  • Mixed nuts cover your daily manganese needs 60% more than chocolate chip cookie.
  • Mixed nuts contain 6 times more vitamin B3 than chocolate chip cookie. While mixed nuts contain 7.709mg of vitamin B3, chocolate chip cookie contains only 1.365mg.
  • The amount of saturated fat in mixed nuts is lower.
  • The glycemic index of mixed nuts is lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Mixed nuts vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more MagnesiumMagnesium +316.4%
Contains more CalciumCalcium +207.9%
Contains more PotassiumPotassium +186%
Contains more CopperCopper +135%
Contains more ZincZinc +257.4%
Contains more PhosphorusPhosphorus +356%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +207.7%
Contains more SeleniumSelenium +202.7%
~equal in Iron ~2.48mg

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +464.8%
Contains more Vitamin B5Vitamin B5 +340.2%
Contains more Vitamin B6Vitamin B6 +319%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +151.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.184mg
~equal in Vitamin B2 ~0.177mg

All nutrients comparison - raw data values

Nutrient Mixed nuts Chocolate chip cookie DV% diff.
Polyunsaturated fat 14.612g 4.541g 67%
Manganese 2.04mg 0.663mg 60%
Copper 0.907mg 0.386mg 58%
Vitamin E 7.82mg 52%
Monounsaturated fat 28.488g 8.241g 51%
Phosphorus 456mg 100mg 51%
Selenium 33.9µg 11.2µg 41%
Magnesium 229mg 55mg 41%
Vitamin B3 7.709mg 1.365mg 40%
Fats 53.95g 28.4g 39%
Protein 20.04g 5.7g 29%
Fiber 7g 28%
Saturated fat 8.711g 14.071g 24%
Cholesterol 0mg 70mg 23%
Zinc 3.36mg 0.94mg 22%
Vitamin B6 0.352mg 0.084mg 21%
Vitamin B5 1.14mg 0.259mg 18%
Sodium 5mg 341mg 15%
Vitamin A 0µg 139µg 15%
Folate 83µg 33µg 13%
Potassium 632mg 221mg 12%
Carbs 21.05g 58.2g 12%
Choline 52mg 9%
Calcium 117mg 38mg 8%
Calories 607kcal 488kcal 6%
Vitamin K 5.7µg 5%
Vitamin B12 0µg 0.08µg 3%
Starch 4.2g 2%
Iron 2.61mg 2.48mg 2%
Vitamin B2 0.196mg 0.177mg 1%
Vitamin C 0.5mg 0.2mg 0%
Net carbs 14.05g 58.2g N/A
Sugar 4.15g N/A
Vitamin B1 0.189mg 0.184mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.072mg 0%
Threonine 0.703mg 0.191mg 0%
Isoleucine 0.826mg 0.224mg 0%
Leucine 1.656mg 0.391mg 0%
Lysine 0.782mg 0.214mg 0%
Methionine 0.283mg 0.106mg 0%
Phenylalanine 1.182mg 0.27mg 0%
Valine 1.001mg 0.279mg 0%
Histidine 0.572mg 0.123mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0g 0.003g 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

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% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +251.6%
Contains more FatsFats +90%
Contains more OtherOther +44%
Contains more CarbsCarbs +176.5%
Contains more WaterWater +174%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -38.1%
Contains more Mono. FatMonounsaturated fat +245.7%
Contains more Poly. FatPolyunsaturated fat +221.8%

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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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.