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  6. Mixed nuts vs. Fruit salad

Mixed nuts vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between Mixed nuts and Fruit salad

  • The amount of Copper, Manganese, Phosphorus, Magnesium, Vitamin B3, Iron, Zinc, Vitamin B6, and Fiber in Mixed nuts are higher than in Fruit salad.
  • Mixed nuts covers your daily Copper needs 95% more than Fruit salad.
  • Fruit salad has 2178 times less Saturated Fat than Mixed nuts. Mixed nuts have 8.711g of Saturated Fat, while Fruit salad has 0.004g.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Mixed nuts vs Fruit salad 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
9
:
0
Fruit salad
Fruit salad
Contains more Calcium +963.6%
Contains more Iron +944%
Contains more Magnesium +2762.5%
Contains more Phosphorus +3157.1%
Contains more Potassium +444.8%
Contains more Zinc +2300%
Contains more Copper +1714%
Contains more Manganese +1251%
Equal in Sodium - 5
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +963.6%
Contains more Iron +944%
Contains more Magnesium +2762.5%
Contains more Phosphorus +3157.1%
Contains more Potassium +444.8%
Contains more Zinc +2300%
Contains more Copper +1714%
Contains more Manganese +1251%
Equal in Sodium - 5

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
Fruit salad
Fruit salad
Contains more Vitamin B1 +1618.2%
Contains more Vitamin B2 +1300%
Contains more Vitamin B3 +2065.4%
Contains more Vitamin B5 +2050.9%
Contains more Vitamin B6 +1203.7%
Contains more Folate +2666.7%
Contains more Vitamin A +19900%
Contains more Vitamin C +560%
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin B1 +1618.2%
Contains more Vitamin B2 +1300%
Contains more Vitamin B3 +2065.4%
Contains more Vitamin B5 +2050.9%
Contains more Vitamin B6 +1203.7%
Contains more Folate +2666.7%
Contains more Vitamin A +19900%
Contains more Vitamin C +560%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mixed nuts
Mixed nuts
4
:
1
Fruit salad
Fruit salad
Contains more Protein +3829.4%
Contains more Fats +179733.3%
Contains more Carbs +61.3%
Contains more Other +1007.7%
Contains more Water +4041.8%
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
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +3829.4%
Contains more Fats +179733.3%
Contains more Carbs +61.3%
Contains more Other +1007.7%
Contains more Water +4041.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +569660%
Contains more Polyunsaturated fat +132736.4%
Contains less Saturated Fat -100%
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +569660%
Contains more Polyunsaturated fat +132736.4%
Contains less Saturated Fat -100%

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 Fruit salad
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Fruit salad Opinion
Net carbs 14.05g 12.05g Mixed nuts
Protein 20.04g 0.51g Mixed nuts
Fats 53.95g 0.03g Mixed nuts
Carbs 21.05g 13.05g Mixed nuts
Calories 607kcal 50kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 4.15g Fruit salad
Fiber 7g 1g Mixed nuts
Calcium 117mg 11mg Mixed nuts
Iron 2.61mg 0.25mg Mixed nuts
Magnesium 229mg 8mg Mixed nuts
Phosphorus 456mg 14mg Mixed nuts
Potassium 632mg 116mg Mixed nuts
Sodium 5mg 5mg
Zinc 3.36mg 0.14mg Mixed nuts
Copper 0.907mg 0.05mg Mixed nuts
Manganese 2.04mg 0.151mg Mixed nuts
Selenium 33.9µg Mixed nuts
Vitamin A 3IU 600IU Fruit salad
Vitamin A RAE 0µg 30µg Fruit salad
Vitamin E 7.82mg Mixed nuts
Vitamin C 0.5mg 3.3mg Fruit salad
Vitamin B1 0.189mg 0.011mg Mixed nuts
Vitamin B2 0.196mg 0.014mg Mixed nuts
Vitamin B3 7.709mg 0.356mg Mixed nuts
Vitamin B5 1.14mg 0.053mg Mixed nuts
Vitamin B6 0.352mg 0.027mg Mixed nuts
Folate 83µg 3µg Mixed nuts
Vitamin K 5.7µg Mixed nuts
Tryptophan 0.22mg Mixed nuts
Threonine 0.703mg Mixed nuts
Isoleucine 0.826mg Mixed nuts
Leucine 1.656mg Mixed nuts
Lysine 0.782mg Mixed nuts
Methionine 0.283mg Mixed nuts
Phenylalanine 1.182mg Mixed nuts
Valine 1.001mg Mixed nuts
Histidine 0.572mg Mixed nuts
Trans Fat 0.055g 0g Fruit salad
Saturated Fat 8.711g 0.004g Fruit salad
Omega-3 - EPA 0.005g Mixed nuts
Monounsaturated Fat 28.488g 0.005g Mixed nuts
Polyunsaturated fat 14.612g 0.011g 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 Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
139%
Mixed nuts
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 8.707g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.