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Mixed nuts vs. Pastry — In-Depth Nutrition Comparison

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The main differences between mixed nuts and pastry

  • Mixed nuts are richer than pastry in copper, manganese, phosphorus, magnesium, vitamin E, zinc, vitamin B6, vitamin B5, vitamin B3, and fiber.
  • Daily need coverage for copper for mixed nuts is 88% higher.
  • Mixed nuts have a lower glycemic index than pastry.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Puff pastry, frozen, ready-to-bake.

Infographic

Mixed nuts vs Pastry 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%
Pastry
Pastry
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +1331.3%
Contains more CalciumCalcium +1070%
Contains more PotassiumPotassium +936.1%
Contains more CopperCopper +695.6%
Contains more ZincZinc +534%
Contains more PhosphorusPhosphorus +660%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +318%
Contains more SeleniumSelenium +40.1%
~equal in Iron ~2.56mg

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%
Pastry
Pastry
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 0% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1348.1%
Contains more Vitamin B3Vitamin B3 +85%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1576.2%
Contains more CholineCholine +712.5%
Contains more Vitamin B1Vitamin B1 +110.6%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin KVitamin K +182.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~78µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Pastry DV% diff.
Copper 0.907mg 0.114mg 88%
Manganese 2.04mg 0.488mg 67%
Polyunsaturated fat 14.612g 4.894g 65%
Phosphorus 456mg 60mg 57%
Magnesium 229mg 16mg 51%
Vitamin E 7.82mg 0.54mg 49%
Zinc 3.36mg 0.53mg 26%
Vitamin B6 0.352mg 0.021mg 25%
Protein 20.04g 7.3g 25%
Fats 53.95g 38.1g 24%
Vitamin B5 1.14mg 0mg 23%
Vitamin B3 7.709mg 4.168mg 22%
Fiber 7g 1.5g 22%
Selenium 33.9µg 24.2µg 18%
Potassium 632mg 61mg 17%
Vitamin B1 0.189mg 0.398mg 17%
Monounsaturated fat 28.488g 21.597g 17%
Sodium 5mg 249mg 11%
Calcium 117mg 10mg 11%
Vitamin K 5.7µg 16.1µg 9%
Choline 52mg 6.4mg 8%
Carbs 21.05g 45.1g 8%
Vitamin B2 0.196mg 0.283mg 7%
Saturated fat 8.711g 9.643g 4%
Calories 607kcal 551kcal 3%
Starch 4.2g 2%
Folate 83µg 78µg 1%
Iron 2.61mg 2.56mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 43.6g N/A
Sugar 4.15g 0.74g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.085mg 0%
Threonine 0.703mg 0.196mg 0%
Isoleucine 0.826mg 0.272mg 0%
Leucine 1.656mg 0.508mg 0%
Lysine 0.782mg 0.142mg 0%
Methionine 0.283mg 0.129mg 0%
Phenylalanine 1.182mg 0.362mg 0%
Valine 1.001mg 0.308mg 0%
Histidine 0.572mg 0.156mg 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
Pastry
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more ProteinProtein +174.5%
Contains more FatsFats +41.6%
Contains more OtherOther +188%
Contains more CarbsCarbs +114.3%
Contains more WaterWater +308.7%

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
Pastry
Pastry
0
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -9.7%
Contains more Mono. FatMonounsaturated fat +31.9%
Contains more Poly. FatPolyunsaturated fat +198.6%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.