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  6. Mixed nuts vs. Grape

Mixed nuts vs. Grape — In-Depth Nutrition Comparison

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How are mixed nuts and grapes different?

  • Mixed nuts are higher than grapes in copper, phosphorus, selenium, manganese, magnesium, vitamin E, vitamin B3, zinc, and iron.
  • Mixed nuts cover your daily need for copper, 96% more than grapes.
  • Mixed nuts contain 339 times more selenium than grapes. Mixed nuts contain 33.9µg of selenium, while grapes contain 0.1µg.
  • Grapes are lower in saturated fat.
  • Grapes have a higher glycemic index (49) than mixed nuts (24).

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Grapes, american type (slip skin), raw types were used in this article.

Infographic

Mixed nuts vs Grape 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%
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +4480%
Contains more CalciumCalcium +735.7%
Contains more PotassiumPotassium +230.9%
Contains more IronIron +800%
Contains more CopperCopper +2167.5%
Contains more ZincZinc +8300%
Contains more PhosphorusPhosphorus +4460%
Contains more ManganeseManganese +184.1%
Contains more SeleniumSelenium +33800%
Contains less SodiumSodium -60%

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%
Grape
Grape
3
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin EVitamin E +4015.8%
Contains more Vitamin B1Vitamin B1 +105.4%
Contains more Vitamin B2Vitamin B2 +243.9%
Contains more Vitamin B3Vitamin B3 +2469.7%
Contains more Vitamin B5Vitamin B5 +4650%
Contains more Vitamin B6Vitamin B6 +220%
Contains more FolateFolate +1975%
Contains more CholineCholine +828.6%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +156.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +3081%
Contains more FatsFats +15314.3%
Contains more CarbsCarbs +22.7%
Contains more OtherOther +405.3%
Contains more WaterWater +3808.7%

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +203385.7%
Contains more Poly. FatPolyunsaturated fat +14225.5%
Contains less Sat. FatSaturated fat -98.7%

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Grape DV% diff.
Polyunsaturated fat 14.612g 0.102g 97%
Copper 0.907mg 0.04mg 96%
Fats 53.95g 0.35g 82%
Monounsaturated fat 28.488g 0.014g 71%
Phosphorus 456mg 10mg 64%
Selenium 33.9µg 0.1µg 61%
Manganese 2.04mg 0.718mg 57%
Magnesium 229mg 5mg 53%
Vitamin E 7.82mg 0.19mg 51%
Vitamin B3 7.709mg 0.3mg 46%
Saturated fat 8.711g 0.114g 39%
Protein 20.04g 0.63g 39%
Zinc 3.36mg 0.04mg 30%
Iron 2.61mg 0.29mg 29%
Calories 607kcal 67kcal 27%
Fiber 7g 0.9g 24%
Vitamin B5 1.14mg 0.024mg 22%
Folate 83µg 4µg 20%
Vitamin B6 0.352mg 0.11mg 19%
Potassium 632mg 191mg 13%
Vitamin B2 0.196mg 0.057mg 11%
Calcium 117mg 14mg 10%
Choline 52mg 5.6mg 8%
Vitamin B1 0.189mg 0.092mg 8%
Vitamin K 5.7µg 14.6µg 7%
Vitamin C 0.5mg 4mg 4%
Starch 4.2g 2%
Carbs 21.05g 17.15g 1%
Vitamin A 0µg 5µg 1%
Net carbs 14.05g 16.25g N/A
Sugar 4.15g 16.25g N/A
Sodium 5mg 2mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.003mg 0%
Threonine 0.703mg 0.017mg 0%
Isoleucine 0.826mg 0.005mg 0%
Leucine 1.656mg 0.013mg 0%
Lysine 0.782mg 0.014mg 0%
Methionine 0.283mg 0.021mg 0%
Phenylalanine 1.182mg 0.013mg 0%
Valine 1.001mg 0.017mg 0%
Histidine 0.572mg 0.023mg 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 Grape
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
10%
Grape
Minerals Daily Need Coverage Score
139%
Mixed nuts
15%
Grape

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 12.1g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 25)
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 contains less Sodium?
Grape
Grape contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Grape
Grape is lower in Saturated fat (difference - 8.597g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $2.5)
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.