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  6. Mixed nuts vs. Grape seed oil

Mixed nuts vs. Grape seed oil — In-Depth Nutrition Comparison

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The main differences between mixed nuts and grape seed oil

  • Mixed nuts are richer in phosphorus, selenium, magnesium, vitamin B3, iron, zinc, fiber, vitamin B6, and vitamin B5, yet grape seed oil is richer in vitamin E.
  • Daily need coverage for vitamin E for grape seed oil is 140% higher.
  • Grape seed oil 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 Oil, grapeseed.

Infographic

Mixed nuts vs Grape seed oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 576% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +268.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Grape seed oil DV% diff.
Polyunsaturated fat 14.612g 69.9g 369%
Vitamin E 7.82mg 28.8mg 140%
Copper 0.907mg 101%
Manganese 2.04mg 89%
Fats 53.95g 100g 71%
Phosphorus 456mg 0mg 65%
Selenium 33.9µg 0µg 62%
Magnesium 229mg 0mg 55%
Vitamin B3 7.709mg 0mg 48%
Protein 20.04g 0g 40%
Iron 2.61mg 0mg 33%
Zinc 3.36mg 0mg 31%
Monounsaturated fat 28.488g 16.1g 31%
Fiber 7g 0g 28%
Vitamin B6 0.352mg 0mg 27%
Vitamin B5 1.14mg 0mg 23%
Folate 83µg 0µg 21%
Potassium 632mg 0mg 19%
Vitamin B1 0.189mg 0mg 16%
Vitamin B2 0.196mg 0mg 15%
Calories 607kcal 884kcal 14%
Calcium 117mg 0mg 12%
Choline 52mg 9%
Carbs 21.05g 0g 7%
Vitamin K 5.7µg 5%
Saturated fat 8.711g 9.6g 4%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 0g N/A
Sugar 4.15g 0g N/A
Sodium 5mg 0mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0mg 0%
Threonine 0.703mg 0mg 0%
Isoleucine 0.826mg 0mg 0%
Leucine 1.656mg 0mg 0%
Lysine 0.782mg 0mg 0%
Methionine 0.283mg 0mg 0%
Phenylalanine 1.182mg 0mg 0%
Valine 1.001mg 0mg 0%
Histidine 0.572mg 0mg 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

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +85.4%

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
10% 17% 73%
Saturated fat: Sat. Fat 9.6 g
Monounsaturated fat: Mono. Fat 16.1 g
Polyunsaturated fat: Poly. Fat 69.9 g
Contains less Sat. FatSaturated fat -9.3%
Contains more Mono. FatMonounsaturated fat +76.9%
Contains more Poly. FatPolyunsaturated fat +378.4%

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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 seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/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.