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Mixed nuts vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between mixed nuts and peanut butter

  • Mixed nuts are higher in selenium, copper, phosphorus, manganese, magnesium, iron, and fiber, yet peanut butter is higher in vitamin B3 and vitamin E.
  • Mixed nuts cover your daily selenium needs 54% more than peanut butter.
  • Mixed nuts contain 2 times more copper than peanut butter. While mixed nuts contain 0.907mg of copper, peanut butter contains only 0.422mg.
  • The amount of saturated fat in mixed nuts is lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Peanut butter, smooth style, without salt.

Infographic

Mixed nuts vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more MagnesiumMagnesium +36.3%
Contains more CalciumCalcium +138.8%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +50%
Contains more CopperCopper +114.9%
Contains more ZincZinc +33.9%
Contains more PhosphorusPhosphorus +36.1%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +22.5%
Contains more SeleniumSelenium +726.8%

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%
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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin KVitamin K +1800%
Contains more Vitamin EVitamin E +16.4%
Contains more Vitamin B3Vitamin B3 +70.1%
Contains more Vitamin B6Vitamin B6 +25.3%
Contains more CholineCholine +21.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.192mg
~equal in Vitamin B5 ~1.137mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +69.1%
Contains more ProteinProtein +10.8%
~equal in Fats ~51.36g
~equal in Carbs ~22.31g
~equal in Other ~2.89g

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -15.6%
Contains more Poly. FatPolyunsaturated fat +16.6%
~equal in Monounsaturated fat ~25.941g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +18%
Contains more SucroseSucrose +147%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Peanut butter
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Peanut butter DV% diff.
Copper 0.907mg 0.422mg 54%
Selenium 33.9µg 4.1µg 54%
Vitamin B3 7.709mg 13.112mg 34%
Phosphorus 456mg 335mg 17%
Manganese 2.04mg 1.665mg 16%
Magnesium 229mg 168mg 15%
Polyunsaturated fat 14.612g 12.535g 14%
Iron 2.61mg 1.74mg 11%
Vitamin E 7.82mg 9.1mg 9%
Fiber 7g 5g 8%
Zinc 3.36mg 2.51mg 8%
Vitamin B6 0.352mg 0.441mg 7%
Saturated fat 8.711g 10.325g 7%
Calcium 117mg 49mg 7%
Monounsaturated fat 28.488g 25.941g 6%
Vitamin K 5.7µg 0.3µg 5%
Protein 20.04g 22.21g 4%
Fats 53.95g 51.36g 4%
Vitamin B1 0.189mg 0.15mg 3%
Choline 52mg 63mg 2%
Potassium 632mg 558mg 2%
Sodium 5mg 17mg 1%
Vitamin C 0.5mg 0mg 1%
Folate 83µg 87µg 1%
Calories 607kcal 598kcal 0%
Net carbs 14.05g 17.31g N/A
Carbs 21.05g 22.31g 0%
Sugar 4.15g 10.49g N/A
Starch 4.2g 3.56g 0%
Vitamin B2 0.196mg 0.192mg 0%
Vitamin B5 1.14mg 1.137mg 0%
Trans fat 0.055g 0.075g N/A
Tryptophan 0.22mg 0.231mg 0%
Threonine 0.703mg 0.525mg 0%
Isoleucine 0.826mg 0.616mg 0%
Leucine 1.656mg 1.546mg 0%
Lysine 0.782mg 0.681mg 0%
Methionine 0.283mg 0.265mg 0%
Phenylalanine 1.182mg 1.202mg 0%
Valine 1.001mg 0.782mg 0%
Histidine 0.572mg 0.557mg 0%
Fructose 0g 0.12g 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g 0.027g N/A
Omega-3 - Eicosatrienoic acid 0g 0.01g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.013g 0.008g N/A
Omega-6 - Linoleic acid 14.455g 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
50%
Mixed nuts
60%
Peanut butter
Minerals Daily Need Coverage Score
139%
Mixed nuts
84%
Peanut butter

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 10)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $0.2)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 6.34g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 1.614g)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.