Mixed nuts vs. Oat — In-Depth Nutrition Comparison
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A recap on differences between Mixed nuts and Oat
- Mixed nuts are higher in Vitamin B3, Copper, Vitamin B6, and Magnesium, yet Oat is higher in Manganese, Vitamin B1, Iron, Fiber, and Phosphorus.
- Oat covers your daily Manganese needs 125% more than Mixed nuts.
- Mixed nuts contain 8 times more Vitamin B3 than Oat. While Mixed nuts contain 7.709mg of Vitamin B3, Oat contains only 0.961mg.
- The amount of Saturated Fat in Oat is lower.
Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Oats.
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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
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Calcium
+116.7%
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Magnesium
+29.4%
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Potassium
+47.3%
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Copper
+44.9%
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Iron
+80.8%
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Phosphorus
+14.7%
Contains
less
Sodium
-60%
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Zinc
+18.2%
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Manganese
+141%
Contains
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Calcium
+116.7%
Contains
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Magnesium
+29.4%
Contains
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Potassium
+47.3%
Contains
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Copper
+44.9%
Contains
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Iron
+80.8%
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Phosphorus
+14.7%
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less
Sodium
-60%
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Zinc
+18.2%
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Manganese
+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.
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Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+41%
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Vitamin B3
+702.2%
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Vitamin B6
+195.8%
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Folate
+48.2%
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Vitamin B1
+303.7%
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Vitamin B5
+18.3%
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B2
+41%
Contains
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Vitamin B3
+702.2%
Contains
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Vitamin B6
+195.8%
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Folate
+48.2%
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Vitamin B1
+303.7%
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Vitamin B5
+18.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+18.7%
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Fats
+681.9%
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Other
+67.4%
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Carbs
+214.8%
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Water
+295.2%
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
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Protein
+18.7%
Contains
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Fats
+681.9%
Contains
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Other
+67.4%
Contains
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Carbs
+214.8%
Contains
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Water
+295.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1208%
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Polyunsaturated fat
+476.4%
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Saturated Fat
-86%
Saturated Fat:
8.711 g
Monounsaturated Fat:
28.488 g
Polyunsaturated fat:
14.612 g
Saturated Fat:
1.217 g
Monounsaturated Fat:
2.178 g
Polyunsaturated fat:
2.535 g
Contains
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Monounsaturated Fat
+1208%
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Polyunsaturated fat
+476.4%
Contains
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Saturated Fat
-86%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.05g | 55.67g |
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| Protein | 20.04g | 16.89g |
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| Fats | 53.95g | 6.9g |
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| Carbs | 21.05g | 66.27g |
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| Calories | 607kcal | 389kcal |
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| Starch | 4.2g |
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| Sugar | 4.15g |
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| Fiber | 7g | 10.6g |
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| Calcium | 117mg | 54mg |
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| Iron | 2.61mg | 4.72mg |
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| Magnesium | 229mg | 177mg |
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| Phosphorus | 456mg | 523mg |
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| Potassium | 632mg | 429mg |
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| Sodium | 5mg | 2mg |
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| Zinc | 3.36mg | 3.97mg |
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| Copper | 0.907mg | 0.626mg |
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| Manganese | 2.04mg | 4.916mg |
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| Selenium | 33.9µg |
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| Vitamin A | 3IU | 0IU |
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| Vitamin E | 7.82mg |
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| Vitamin C | 0.5mg | 0mg |
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| Vitamin B1 | 0.189mg | 0.763mg |
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| Vitamin B2 | 0.196mg | 0.139mg |
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| Vitamin B3 | 7.709mg | 0.961mg |
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| Vitamin B5 | 1.14mg | 1.349mg |
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| Vitamin B6 | 0.352mg | 0.119mg |
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| Folate | 83µg | 56µg |
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| Vitamin K | 5.7µg |
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| Tryptophan | 0.22mg | 0.234mg |
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| Threonine | 0.703mg | 0.575mg |
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| Isoleucine | 0.826mg | 0.694mg |
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| Leucine | 1.656mg | 1.284mg |
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| Lysine | 0.782mg | 0.701mg |
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| Methionine | 0.283mg | 0.312mg |
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| Phenylalanine | 1.182mg | 0.895mg |
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| Valine | 1.001mg | 0.937mg |
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| Histidine | 0.572mg | 0.405mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 8.711g | 1.217g |
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| Omega-3 - EPA | 0.005g |
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| Monounsaturated Fat | 28.488g | 2.178g |
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| Polyunsaturated fat | 14.612g | 2.535g |
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| Omega-6 - Eicosadienoic acid | 0.013g |
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| Omega-6 - Linoleic acid | 14.455g |
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| Omega-3 - ALA | 0.082g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
52%
33%
Minerals Daily Need Coverage Score
139%
154%
Comparison summary
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 7.494g)
Which food is cheaper?
Oat is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Mixed nuts is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.