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Mixed nuts vs. Puff pastry — In-Depth Nutrition Comparison

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How are mixed nuts and puff pastry different?

  • Mixed nuts are higher than puff pastry in copper, manganese, phosphorus, magnesium, vitamin E, zinc, vitamin B6, vitamin B3, vitamin B5, and fiber.
  • Mixed nuts cover your daily need for copper, 88% more than puff pastry.
  • Puff pastry has a higher glycemic index (56) than mixed nuts (24).

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

Infographic

Mixed nuts vs Puff pastry 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.
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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +1331.3%
Contains more CalciumCalcium +1070%
Contains more PotassiumPotassium +919.4%
Contains more CopperCopper +688.7%
Contains more ZincZinc +522.2%
Contains more PhosphorusPhosphorus +660%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +312.1%
Contains more SeleniumSelenium +38.4%
~equal in Iron ~2.6mg

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1321.8%
Contains more Vitamin B3Vitamin B3 +102.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1752.6%
Contains more FolateFolate +50.9%
Contains more CholineCholine +738.7%
Contains more Vitamin B1Vitamin B1 +70.9%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin KVitamin K +186%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +170.8%
Contains more FatsFats +40.1%
Contains more OtherOther +188%
Contains more CarbsCarbs +117.1%
Contains more WaterWater +255.8%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains more Mono. FatMonounsaturated fat +222.7%
Contains less Sat. FatSaturated fat -36.8%
Contains more Poly. FatPolyunsaturated fat +52.1%

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 Puff pastry
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Puff pastry DV% diff.
Copper 0.907mg 0.115mg 88%
Manganese 2.04mg 0.495mg 67%
Phosphorus 456mg 60mg 57%
Polyunsaturated fat 14.612g 22.228g 51%
Magnesium 229mg 16mg 51%
Monounsaturated fat 28.488g 8.828g 49%
Vitamin E 7.82mg 0.55mg 48%
Zinc 3.36mg 0.54mg 26%
Vitamin B6 0.352mg 0.019mg 26%
Protein 20.04g 7.4g 25%
Fats 53.95g 38.5g 24%
Vitamin B3 7.709mg 3.8mg 24%
Vitamin B5 1.14mg 0mg 23%
Fiber 7g 1.5g 22%
Potassium 632mg 62mg 17%
Selenium 33.9µg 24.5µg 17%
Saturated fat 8.711g 5.502g 15%
Calcium 117mg 10mg 11%
Sodium 5mg 253mg 11%
Vitamin B1 0.189mg 0.323mg 11%
Vitamin K 5.7µg 16.3µg 9%
Choline 52mg 6.2mg 8%
Carbs 21.05g 45.7g 8%
Folate 83µg 55µg 7%
Vitamin B2 0.196mg 0.258mg 5%
Calories 607kcal 558kcal 2%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 44.2g N/A
Iron 2.61mg 2.6mg 0%
Sugar 4.15g 0.75g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.086mg 0%
Threonine 0.703mg 0.198mg 0%
Isoleucine 0.826mg 0.275mg 0%
Leucine 1.656mg 0.514mg 0%
Lysine 0.782mg 0.144mg 0%
Methionine 0.283mg 0.131mg 0%
Phenylalanine 1.182mg 0.367mg 0%
Valine 1.001mg 0.312mg 0%
Histidine 0.572mg 0.158mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Puff pastry
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
24%
Puff pastry
Minerals Daily Need Coverage Score
139%
Mixed nuts
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 3.4g)
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 3.209g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 248mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.