Mixed nuts vs. Oats — In-Depth Nutrition Comparison
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A recap on differences between mixed nuts and oats
- Mixed nuts are higher in vitamin B3, copper, vitamin B6, and magnesium, yet oats are higher in manganese, vitamin B1, iron, fiber, and phosphorus.
- Oats cover your daily manganese needs 125% more than mixed nuts.
- Mixed nuts contain 8 times more vitamin B3 than oats. While mixed nuts contain 7.709mg of vitamin B3, oats contain only 0.961mg.
- The amount of saturated fat in oats 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 Oats.
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.
| Contains more MagnesiumMagnesium | +29.4% |
| Contains more CalciumCalcium | +116.7% |
| Contains more PotassiumPotassium | +47.3% |
| Contains more CopperCopper | +44.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +80.8% |
| Contains more ZincZinc | +18.2% |
| Contains more PhosphorusPhosphorus | +14.7% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +141% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +41% |
| Contains more Vitamin B3Vitamin B3 | +702.2% |
| Contains more Vitamin B6Vitamin B6 | +195.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +48.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +303.7% |
| Contains more Vitamin B5Vitamin B5 | +18.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.04mg | 4.916mg | 125% |
| Polyunsaturated fat | 14.612g | 2.535g | 81% |
| Fats | 53.95g | 6.9g | 72% |
| Monounsaturated fat | 28.488g | 2.178g | 66% |
| Selenium | 33.9µg | 62% | |
| Vitamin E | 7.82mg | 52% | |
| Vitamin B1 | 0.189mg | 0.763mg | 48% |
| Vitamin B3 | 7.709mg | 0.961mg | 42% |
| Saturated fat | 8.711g | 1.217g | 34% |
| Copper | 0.907mg | 0.626mg | 31% |
| Iron | 2.61mg | 4.72mg | 26% |
| Vitamin B6 | 0.352mg | 0.119mg | 18% |
| Carbs | 21.05g | 66.27g | 15% |
| Fiber | 7g | 10.6g | 14% |
| Magnesium | 229mg | 177mg | 12% |
| Calories | 607kcal | 389kcal | 11% |
| Phosphorus | 456mg | 523mg | 10% |
| Choline | 52mg | 9% | |
| Folate | 83µg | 56µg | 7% |
| Zinc | 3.36mg | 3.97mg | 6% |
| Protein | 20.04g | 16.89g | 6% |
| Potassium | 632mg | 429mg | 6% |
| Calcium | 117mg | 54mg | 6% |
| Vitamin K | 5.7µg | 5% | |
| Vitamin B2 | 0.196mg | 0.139mg | 4% |
| Vitamin B5 | 1.14mg | 1.349mg | 4% |
| Starch | 4.2g | 2% | |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 14.05g | 55.67g | N/A |
| Sugar | 4.15g | N/A | |
| Sodium | 5mg | 2mg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.22mg | 0.234mg | 0% |
| Threonine | 0.703mg | 0.575mg | 0% |
| Isoleucine | 0.826mg | 0.694mg | 0% |
| Leucine | 1.656mg | 1.284mg | 0% |
| Lysine | 0.782mg | 0.701mg | 0% |
| Methionine | 0.283mg | 0.312mg | 0% |
| Phenylalanine | 1.182mg | 0.895mg | 0% |
| Valine | 1.001mg | 0.937mg | 0% |
| Histidine | 0.572mg | 0.405mg | 0% |
| Omega-3 - EPA | 0.005g | 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
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
| Contains more ProteinProtein | +18.7% |
| Contains more FatsFats | +681.9% |
| Contains more OtherOther | +67.4% |
| Contains more CarbsCarbs | +214.8% |
| Contains more WaterWater | +295.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
| Contains more Mono. FatMonounsaturated fat | +1208% |
| Contains more Poly. FatPolyunsaturated fat | +476.4% |
| Contains less Sat. FatSaturated fat | -86% |
