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Mixed nuts vs. Gingerbread — In-Depth Nutrition Comparison

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Summary of differences between mixed nuts and gingerbread

  • Gingerbread has less copper, manganese, phosphorus, magnesium, vitamin B3, selenium, zinc, and vitamin B5 than mixed nuts.
  • Mixed nuts cover your daily need for copper, 79% more than gingerbread.
  • Mixed nuts have 9 times more zinc than gingerbread. While mixed nuts have 3.36mg of zinc, gingerbread has only 0.39mg.
  • Gingerbread has less saturated fat.
  • The glycemic index of gingerbread is higher.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Cake, gingerbread, prepared from recipe.

Infographic

Mixed nuts vs Gingerbread infographic
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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 50% 21% 39% 108% 65% 11% 23% 43% 89% 89%
Contains more MagnesiumMagnesium +227.1%
Contains more CalciumCalcium +64.8%
Contains more PotassiumPotassium +44%
Contains more CopperCopper +365.1%
Contains more ZincZinc +761.5%
Contains more PhosphorusPhosphorus +744.4%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +198.7%
Contains more SeleniumSelenium +108%
Contains more IronIron +10.3%

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 0.33% 4.7% 0% 0% 48% 37% 33% 23% 44% 7.5% 0% 25% 0%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +21%
Contains more Vitamin B3Vitamin B3 +343.6%
Contains more Vitamin B5Vitamin B5 +204%
Contains more Vitamin B6Vitamin B6 +85.3%
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 ~0.19mg

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
4% 16% 49% 28% 3%
Protein: 3.9 g
Fats: 16.4 g
Carbs: 49.2 g
Water: 28 g
Other: 2.5 g
Contains more ProteinProtein +413.8%
Contains more FatsFats +229%
Contains more OtherOther +15.2%
Contains more CarbsCarbs +133.7%
Contains more WaterWater +1246.2%

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
27% 46% 27%
Saturated fat: Sat. Fat 4.122 g
Monounsaturated fat: Mono. Fat 7.124 g
Polyunsaturated fat: Poly. Fat 4.216 g
Contains more Mono. FatMonounsaturated fat +299.9%
Contains more Poly. FatPolyunsaturated fat +246.6%
Contains less Sat. FatSaturated fat -52.7%

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 Gingerbread
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mixed nuts Gingerbread DV% diff.
Copper 0.907mg 0.195mg 79%
Polyunsaturated fat 14.612g 4.216g 69%
Manganese 2.04mg 0.683mg 59%
Fats 53.95g 16.4g 58%
Phosphorus 456mg 54mg 57%
Monounsaturated fat 28.488g 7.124g 53%
Vitamin E 7.82mg 52%
Magnesium 229mg 70mg 38%
Vitamin B3 7.709mg 1.738mg 37%
Protein 20.04g 3.9g 32%
Selenium 33.9µg 16.3µg 32%
Fiber 7g 28%
Zinc 3.36mg 0.39mg 27%
Saturated fat 8.711g 4.122g 21%
Vitamin B5 1.14mg 0.375mg 15%
Sodium 5mg 327mg 14%
Folate 83µg 33µg 13%
Calories 607kcal 356kcal 13%
Vitamin B6 0.352mg 0.19mg 12%
Cholesterol 0mg 32mg 11%
Choline 52mg 9%
Carbs 21.05g 49.2g 9%
Potassium 632mg 439mg 6%
Calcium 117mg 71mg 5%
Vitamin K 5.7µg 5%
Iron 2.61mg 2.88mg 3%
Vitamin B2 0.196mg 0.162mg 3%
Vitamin B12 0µg 0.06µg 3%
Vitamin A 0µg 14µg 2%
Starch 4.2g 2%
Vitamin C 0.5mg 0.1mg 0%
Net carbs 14.05g 49.2g N/A
Sugar 4.15g N/A
Vitamin B1 0.189mg 0.19mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.047mg 0%
Threonine 0.703mg 0.124mg 0%
Isoleucine 0.826mg 0.151mg 0%
Leucine 1.656mg 0.279mg 0%
Lysine 0.782mg 0.131mg 0%
Methionine 0.283mg 0.08mg 0%
Phenylalanine 1.182mg 0.195mg 0%
Valine 1.001mg 0.173mg 0%
Histidine 0.572mg 0.087mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Gingerbread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Mixed nuts
17%
Gingerbread
Minerals Daily Need Coverage Score
139%
Mixed nuts
54%
Gingerbread

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 322mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 62)
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 Sugar?
Gingerbread
Gingerbread is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Gingerbread
Gingerbread is lower in Saturated fat (difference - 4.589g)
Which food is cheaper?
Gingerbread
Gingerbread is cheaper (difference - $3)

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. Gingerbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172702/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.