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Mixed nuts vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between mixed nuts and goat cheese

  • Mixed nuts are richer in manganese, selenium, vitamin E, magnesium, vitamin B3, copper, and fiber, yet goat cheese is richer in vitamin B2 and vitamin A.
  • Daily need coverage for manganese for mixed nuts is 85% higher.
  • Mixed nuts contain less saturated fat.
  • Goat cheese has a lower glycemic index than mixed nuts.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Cheese, goat, semisoft type.

Infographic

Mixed nuts vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +689.7%
Contains more PotassiumPotassium +300%
Contains more IronIron +61.1%
Contains more CopperCopper +60.8%
Contains more ZincZinc +409.1%
Contains more PhosphorusPhosphorus +21.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +2093.5%
Contains more SeleniumSelenium +792.1%
Contains more CalciumCalcium +154.7%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2907.7%
Contains more Vitamin B1Vitamin B1 +162.5%
Contains more Vitamin B3Vitamin B3 +571.5%
Contains more Vitamin B5Vitamin B5 +500%
Contains more Vitamin B6Vitamin B6 +486.7%
Contains more Vitamin KVitamin K +128%
Contains more FolateFolate +4050%
Contains more CholineCholine +237.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +244.9%
Contains more Vitamin B12Vitamin B12 +∞%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more FatsFats +80.8%
Contains more CarbsCarbs +17441.7%
Contains more WaterWater +2088.5%
~equal in Protein ~21.58g
~equal in Other ~2.94g

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -57.8%
Contains more Mono. FatMonounsaturated fat +318.4%
Contains more Poly. FatPolyunsaturated fat +1960.9%

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Goat cheese DV% diff.
Polyunsaturated fat 14.612g 0.709g 93%
Manganese 2.04mg 0.093mg 85%
Selenium 33.9µg 3.8µg 55%
Monounsaturated fat 28.488g 6.808g 54%
Saturated fat 8.711g 20.639g 54%
Vitamin E 7.82mg 0.26mg 50%
Magnesium 229mg 29mg 48%
Vitamin A 0µg 407µg 45%
Vitamin B3 7.709mg 1.148mg 41%
Copper 0.907mg 0.564mg 38%
Vitamin B2 0.196mg 0.676mg 37%
Fats 53.95g 29.84g 37%
Fiber 7g 0g 28%
Cholesterol 0mg 79mg 26%
Zinc 3.36mg 0.66mg 25%
Vitamin B6 0.352mg 0.06mg 22%
Folate 83µg 2µg 20%
Vitamin B5 1.14mg 0.19mg 19%
Calcium 117mg 298mg 18%
Sodium 5mg 415mg 18%
Potassium 632mg 158mg 14%
Calories 607kcal 364kcal 12%
Iron 2.61mg 1.62mg 12%
Phosphorus 456mg 375mg 12%
Vitamin B1 0.189mg 0.072mg 10%
Vitamin B12 0µg 0.22µg 9%
Choline 52mg 15.4mg 7%
Carbs 21.05g 0.12g 7%
Vitamin D 0µg 0.5µg 3%
Protein 20.04g 21.58g 3%
Vitamin K 5.7µg 2.5µg 3%
Vitamin D 0IU 22IU 3%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 0.12g N/A
Sugar 4.15g 0.12g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.227mg 0%
Threonine 0.703mg 0.805mg 0%
Isoleucine 0.826mg 0.893mg 0%
Leucine 1.656mg 1.861mg 0%
Lysine 0.782mg 1.549mg 0%
Methionine 0.283mg 0.575mg 0%
Phenylalanine 1.182mg 0.859mg 0%
Valine 1.001mg 1.485mg 0%
Histidine 0.572mg 0.589mg 0%
Omega-3 - EPA 0.005g 0g 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 Goat cheese
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
32%
Goat cheese
Minerals Daily Need Coverage Score
139%
Mixed nuts
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 410mg)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 11.928g)
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?
Goat cheese
Goat cheese is lower in Sugar (difference - 4.03g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 24)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $1)

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.