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Mixed nuts vs. Malt — In-Depth Nutrition Comparison

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A recap on differences between mixed nuts and malt

  • Mixed nuts are higher than malt in copper, manganese, phosphorus, selenium, vitamin E, magnesium, vitamin B3, iron, and zinc.
  • Mixed nuts cover your daily copper needs 97% more than malt.
  • Mixed nuts contain 130 times more vitamin E than malt. While mixed nuts contain 7.82mg of vitamin E, malt contains only 0.06mg.
  • The amount of saturated fat in malt is lower.
  • The glycemic index of mixed nuts is lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk.

Infographic

Mixed nuts vs Malt 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%
Malt
Malt
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Contains more MagnesiumMagnesium +1426.7%
Contains more CalciumCalcium +19.4%
Contains more PotassiumPotassium +267.4%
Contains more IronIron +1142.9%
Contains more CopperCopper +2351.4%
Contains more ZincZinc +719.5%
Contains more PhosphorusPhosphorus +401.1%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +2450%
Contains more SeleniumSelenium +527.8%

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%
Malt
Malt
2
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% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +12933.3%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B3Vitamin B3 +2876.4%
Contains more Vitamin B5Vitamin B5 +222%
Contains more Vitamin B6Vitamin B6 +665.2%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +822.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.184mg

All nutrients comparison - raw data values

Nutrient Mixed nuts Malt DV% diff.
Copper 0.907mg 0.037mg 97%
Polyunsaturated fat 14.612g 0.208g 96%
Manganese 2.04mg 0.08mg 85%
Fats 53.95g 3.29g 78%
Monounsaturated fat 28.488g 0.827g 69%
Selenium 33.9µg 5.4µg 52%
Vitamin E 7.82mg 0.06mg 52%
Phosphorus 456mg 91mg 52%
Magnesium 229mg 15mg 51%
Vitamin B3 7.709mg 0.259mg 47%
Protein 20.04g 3.37g 33%
Saturated fat 8.711g 1.883g 31%
Iron 2.61mg 0.21mg 30%
Zinc 3.36mg 0.41mg 27%
Calories 607kcal 85kcal 26%
Fiber 7g 0.5g 26%
Vitamin B6 0.352mg 0.046mg 24%
Folate 83µg 9µg 19%
Vitamin B12 0µg 0.42µg 18%
Vitamin B5 1.14mg 0.354mg 16%
Potassium 632mg 172mg 14%
Vitamin B1 0.189mg 0.054mg 11%
Choline 52mg 9%
Vitamin K 5.7µg 0.3µg 5%
Carbs 21.05g 11.2g 3%
Vitamin A 0µg 26µg 3%
Cholesterol 0mg 10mg 3%
Starch 4.2g 2%
Calcium 117mg 98mg 2%
Sodium 5mg 60mg 2%
Vitamin B2 0.196mg 0.184mg 1%
Caffeine 3mg 1%
Vitamin C 0.5mg 0.1mg 0%
Net carbs 14.05g 10.7g N/A
Sugar 4.15g 6.68g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.074mg 0%
Threonine 0.703mg 0.143mg 0%
Isoleucine 0.826mg 0.165mg 0%
Leucine 1.656mg 0.268mg 0%
Lysine 0.782mg 0.142mg 0%
Methionine 0.283mg 0.074mg 0%
Phenylalanine 1.182mg 0.15mg 0%
Valine 1.001mg 0.193mg 0%
Histidine 0.572mg 0.077mg 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
Malt
Malt
1
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more ProteinProtein +494.7%
Contains more FatsFats +1539.8%
Contains more CarbsCarbs +87.9%
Contains more OtherOther +260%
Contains more WaterWater +3810.6%

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
Malt
Malt
1
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
Contains more Mono. FatMonounsaturated fat +3344.7%
Contains more Poly. FatPolyunsaturated fat +6925%
Contains less Sat. FatSaturated fat -78.4%

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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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.