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Mixed nuts vs. Sea bass — In-Depth Nutrition Comparison

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A recap on differences between mixed nuts and sea bass

  • Mixed nuts are higher in copper, manganese, magnesium, vitamin B3, phosphorus, fiber, and zinc, yet sea bass is higher in vitamin B12.
  • Sea bass covers your daily vitamin B12 needs 184% more than mixed nuts.
  • The amount of saturated fat in sea bass is lower.
  • The glycemic index of sea bass is lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Fish, bass, striped, cooked, dry heat.

Infographic

Mixed nuts vs Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +349%
Contains more CalciumCalcium +515.8%
Contains more PotassiumPotassium +92.7%
Contains more IronIron +141.7%
Contains more CopperCopper +2167.5%
Contains more ZincZinc +558.8%
Contains more PhosphorusPhosphorus +79.5%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +10636.8%
Contains more SeleniumSelenium +38.1%

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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +64.3%
Contains more Vitamin B2Vitamin B2 +429.7%
Contains more Vitamin B3Vitamin B3 +201.4%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +730%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.346mg

All nutrients comparison - raw data values

Nutrient Mixed nuts Sea bass DV% diff.
Vitamin B12 0µg 4.41µg 184%
Copper 0.907mg 0.04mg 96%
Polyunsaturated fat 14.612g 1.005g 91%
Manganese 2.04mg 0.019mg 88%
Fats 53.95g 2.99g 78%
Monounsaturated fat 28.488g 0.846g 69%
Vitamin E 7.82mg 52%
Magnesium 229mg 51mg 42%
Saturated fat 8.711g 0.65g 37%
Cholesterol 0mg 103mg 34%
Vitamin B3 7.709mg 2.558mg 32%
Phosphorus 456mg 254mg 29%
Fiber 7g 0g 28%
Zinc 3.36mg 0.51mg 26%
Calories 607kcal 124kcal 24%
Selenium 33.9µg 46.8µg 23%
Iron 2.61mg 1.08mg 19%
Folate 83µg 10µg 18%
Vitamin B2 0.196mg 0.037mg 12%
Calcium 117mg 19mg 10%
Potassium 632mg 328mg 9%
Choline 52mg 9%
Carbs 21.05g 0g 7%
Vitamin B1 0.189mg 0.115mg 6%
Vitamin B5 1.14mg 0.865mg 6%
Protein 20.04g 22.73g 5%
Vitamin K 5.7µg 5%
Sodium 5mg 88mg 4%
Vitamin A 0µg 31µg 3%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 0g N/A
Sugar 4.15g N/A
Vitamin B6 0.352mg 0.346mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.255mg 0%
Threonine 0.703mg 0.997mg 0%
Isoleucine 0.826mg 1.047mg 0%
Leucine 1.656mg 1.848mg 0%
Lysine 0.782mg 2.088mg 0%
Methionine 0.283mg 0.673mg 0%
Phenylalanine 1.182mg 0.887mg 0%
Valine 1.001mg 1.171mg 0%
Histidine 0.572mg 0.669mg 0%
Omega-3 - EPA 0.005g 0.217g N/A
Omega-3 - DHA 0g 0.75g 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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +1704.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +213%
Contains more ProteinProtein +13.4%
Contains more WaterWater +3426.9%

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +3267.4%
Contains more Poly. FatPolyunsaturated fat +1353.9%
Contains less Sat. FatSaturated fat -92.5%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.