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  6. Mixed nuts vs. Salmon raw

Mixed nuts vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between mixed nuts and salmon raw

  • Mixed nuts have more manganese, copper, magnesium, phosphorus, fiber, zinc, and iron; however, salmon raw is higher in vitamin B12 and vitamin B6.
  • Salmon raw covers your daily need for vitamin B12, 133% more than mixed nuts.
  • Salmon raw has less saturated fat.
  • The glycemic index of mixed nuts is higher.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Fish, salmon, Atlantic, wild, raw.

Infographic

Mixed nuts vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +689.7%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +29%
Contains more IronIron +226.3%
Contains more CopperCopper +262.8%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +128%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +12650%
~equal in Selenium ~36.5µg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +232%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.6%
Contains more Vitamin B2Vitamin B2 +93.9%
Contains more Vitamin B5Vitamin B5 +46%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~7.86mg

All nutrients comparison - raw data values

Nutrient Mixed nuts Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Manganese 2.04mg 0.016mg 88%
Polyunsaturated fat 14.612g 2.539g 80%
Copper 0.907mg 0.25mg 73%
Fats 53.95g 6.34g 73%
Monounsaturated fat 28.488g 2.103g 66%
Vitamin E 7.82mg 52%
Magnesium 229mg 29mg 48%
Phosphorus 456mg 200mg 37%
Vitamin B6 0.352mg 0.818mg 36%
Saturated fat 8.711g 0.981g 35%
Fiber 7g 0g 28%
Zinc 3.36mg 0.64mg 25%
Calories 607kcal 142kcal 23%
Iron 2.61mg 0.8mg 23%
Cholesterol 0mg 55mg 18%
Folate 83µg 25µg 15%
Vitamin B2 0.196mg 0.38mg 14%
Calcium 117mg 12mg 11%
Vitamin B5 1.14mg 1.664mg 10%
Choline 52mg 9%
Carbs 21.05g 0g 7%
Vitamin K 5.7µg 5%
Selenium 33.9µg 36.5µg 5%
Potassium 632mg 490mg 4%
Vitamin B1 0.189mg 0.226mg 3%
Sodium 5mg 44mg 2%
Starch 4.2g 2%
Vitamin A 0µg 12µg 1%
Vitamin B3 7.709mg 7.86mg 1%
Vitamin C 0.5mg 0mg 1%
Protein 20.04g 19.84g 0%
Net carbs 14.05g 0g N/A
Sugar 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.222mg 0%
Threonine 0.703mg 0.87mg 0%
Isoleucine 0.826mg 0.914mg 0%
Leucine 1.656mg 1.613mg 0%
Lysine 0.782mg 1.822mg 0%
Methionine 0.283mg 0.587mg 0%
Phenylalanine 1.182mg 0.775mg 0%
Valine 1.001mg 1.022mg 0%
Histidine 0.572mg 0.584mg 0%
Omega-3 - EPA 0.005g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +750.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +3193.3%
Contains more OtherOther +84.7%
~equal in Protein ~19.84g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +1254.6%
Contains more Poly. FatPolyunsaturated fat +475.5%
Contains less Sat. FatSaturated fat -88.7%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.