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  6. Mixed nuts vs. Dried fruit

Mixed nuts vs. Dried fruit — In-Depth Nutrition Comparison

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How are Mixed nuts and Dried fruit different?

  • Mixed nuts are higher in Manganese, Copper, Selenium, Phosphorus, Magnesium, Vitamin B3, Zinc, and Vitamin E , however, Dried fruit is richer in Vitamin A RAE.
  • Daily need coverage for Manganese from Mixed nuts is 78% higher.
  • Mixed nuts contain 512 times more Saturated Fat than Dried fruit. While Mixed nuts contain 8.711g of Saturated Fat, Dried fruit contains only 0.017g.

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Mixed nuts vs Dried fruit 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.
Mixed nuts
Mixed nuts
8
:
2
Dried fruit
Dried fruit
Contains more Calcium +112.7%
Contains more Magnesium +615.6%
Contains more Phosphorus +542.3%
Contains less Sodium -50%
Contains more Zinc +761.5%
Contains more Copper +164.4%
Contains more Manganese +768.1%
Contains more Selenium +1440.9%
Contains more Potassium +83.9%
Equal in Iron - 2.66
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +112.7%
Contains more Magnesium +615.6%
Contains more Phosphorus +542.3%
Contains less Sodium -50%
Contains more Zinc +761.5%
Contains more Copper +164.4%
Contains more Manganese +768.1%
Contains more Selenium +1440.9%
Contains more Potassium +83.9%
Equal in Iron - 2.66

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
Mixed nuts
8
:
2
Dried fruit
Dried fruit
Contains more Vitamin E +80.6%
Contains more Vitamin B1 +1160%
Contains more Vitamin B2 +164.9%
Contains more Vitamin B3 +197.8%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +146.2%
Contains more Folate +730%
Contains more Vitamin K +83.9%
Contains more Vitamin A +120033.3%
Contains more Vitamin C +100%
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin E +80.6%
Contains more Vitamin B1 +1160%
Contains more Vitamin B2 +164.9%
Contains more Vitamin B3 +197.8%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +146.2%
Contains more Folate +730%
Contains more Vitamin K +83.9%
Contains more Vitamin A +120033.3%
Contains more Vitamin C +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mixed nuts
Mixed nuts
3
:
2
Dried fruit
Dried fruit
Contains more Protein +491.2%
Contains more Fats +10478.4%
Contains more Other +12.1%
Contains more Carbs +197.6%
Contains more Water +1385.1%
Mixed nuts
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
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +491.2%
Contains more Fats +10478.4%
Contains more Other +12.1%
Contains more Carbs +197.6%
Contains more Water +1385.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +38397.3%
Contains more Polyunsaturated fat +19645.9%
Contains less Saturated Fat -99.8%
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +38397.3%
Contains more Polyunsaturated fat +19645.9%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
1
:
3
Dried fruit
Dried fruit
Contains more Starch +1100%
Contains more Sucrose +90.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Mixed nuts
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
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +1100%
Contains more Sucrose +90.1%
Contains more Glucose +∞%
Contains more Fructose +∞%

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 Dried fruit
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 Dried fruit Opinion
Net carbs 14.05g 55.34g Dried fruit
Protein 20.04g 3.39g Mixed nuts
Fats 53.95g 0.51g Mixed nuts
Carbs 21.05g 62.64g Dried fruit
Calories 607kcal 241kcal Mixed nuts
Starch 4.2g 0.35g Mixed nuts
Fructose 0g 12.47g Dried fruit
Sugar 4.15g 53.44g Mixed nuts
Fiber 7g 7.3g Dried fruit
Calcium 117mg 55mg Mixed nuts
Iron 2.61mg 2.66mg Dried fruit
Magnesium 229mg 32mg Mixed nuts
Phosphorus 456mg 71mg Mixed nuts
Potassium 632mg 1162mg Dried fruit
Sodium 5mg 10mg Mixed nuts
Zinc 3.36mg 0.39mg Mixed nuts
Copper 0.907mg 0.343mg Mixed nuts
Manganese 2.04mg 0.235mg Mixed nuts
Selenium 33.9µg 2.2µg Mixed nuts
Vitamin A 3IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 7.82mg 4.33mg Mixed nuts
Vitamin C 0.5mg 1mg Dried fruit
Vitamin B1 0.189mg 0.015mg Mixed nuts
Vitamin B2 0.196mg 0.074mg Mixed nuts
Vitamin B3 7.709mg 2.589mg Mixed nuts
Vitamin B5 1.14mg 0.516mg Mixed nuts
Vitamin B6 0.352mg 0.143mg Mixed nuts
Folate 83µg 10µg Mixed nuts
Vitamin K 5.7µg 3.1µg Mixed nuts
Tryptophan 0.22mg 0.016mg Mixed nuts
Threonine 0.703mg 0.073mg Mixed nuts
Isoleucine 0.826mg 0.063mg Mixed nuts
Leucine 1.656mg 0.105mg Mixed nuts
Lysine 0.782mg 0.083mg Mixed nuts
Methionine 0.283mg 0.015mg Mixed nuts
Phenylalanine 1.182mg 0.062mg Mixed nuts
Valine 1.001mg 0.078mg Mixed nuts
Histidine 0.572mg 0.047mg Mixed nuts
Trans Fat 0.055g Dried fruit
Saturated Fat 8.711g 0.017g Dried fruit
Omega-3 - EPA 0.005g 0g Mixed nuts
Monounsaturated Fat 28.488g 0.074g Mixed nuts
Polyunsaturated fat 14.612g 0.074g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52%
Mixed nuts
38%
Dried fruit
Minerals Daily Need Coverage Score
139%
Mixed nuts
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 49.29g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 7)
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?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 8.694g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.