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Mixed nuts vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between mixed nuts and quinoa

  • Mixed nuts are richer than quinoa in copper, manganese, selenium, vitamin E, vitamin B3, phosphorus, magnesium, zinc, and vitamin B6.
  • Daily need coverage for copper for mixed nuts is 79% higher.
  • Mixed nuts contain 38 times more saturated fat than quinoa. Mixed nuts contain 8.711g of saturated fat, while quinoa contains 0.231g.
  • Mixed nuts have a lower glycemic index than quinoa.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Quinoa, cooked.

Infographic

Mixed nuts vs Quinoa 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%
Quinoa
Quinoa
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +257.8%
Contains more CalciumCalcium +588.2%
Contains more PotassiumPotassium +267.4%
Contains more IronIron +75.2%
Contains more CopperCopper +372.4%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +223.3%
Contains more SeleniumSelenium +1110.7%

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%
Quinoa
Quinoa
0
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1141.3%
Contains more Vitamin B1Vitamin B1 +76.6%
Contains more Vitamin B2Vitamin B2 +78.2%
Contains more Vitamin B3Vitamin B3 +1771.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +186.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +97.6%
Contains more CholineCholine +126.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Quinoa DV% diff.
Polyunsaturated fat 14.612g 1.078g 90%
Fats 53.95g 1.92g 80%
Copper 0.907mg 0.192mg 79%
Monounsaturated fat 28.488g 0.528g 70%
Manganese 2.04mg 0.631mg 61%
Selenium 33.9µg 2.8µg 57%
Vitamin E 7.82mg 0.63mg 48%
Vitamin B3 7.709mg 0.412mg 46%
Phosphorus 456mg 152mg 43%
Saturated fat 8.711g 0.231g 39%
Magnesium 229mg 64mg 39%
Protein 20.04g 4.4g 31%
Calories 607kcal 120kcal 24%
Vitamin B5 1.14mg 23%
Zinc 3.36mg 1.09mg 21%
Vitamin B6 0.352mg 0.123mg 18%
Fiber 7g 2.8g 17%
Iron 2.61mg 1.49mg 14%
Potassium 632mg 172mg 14%
Calcium 117mg 17mg 10%
Folate 83µg 42µg 10%
Vitamin B1 0.189mg 0.107mg 7%
Vitamin B2 0.196mg 0.11mg 7%
Starch 4.2g 17.63g 6%
Choline 52mg 23mg 5%
Vitamin K 5.7µg 0µg 5%
Vitamin C 0.5mg 0mg 1%
Carbs 21.05g 21.3g 0%
Net carbs 14.05g 18.5g N/A
Sugar 4.15g 0.87g N/A
Sodium 5mg 7mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.052mg 0%
Threonine 0.703mg 0.131mg 0%
Isoleucine 0.826mg 0.157mg 0%
Leucine 1.656mg 0.261mg 0%
Lysine 0.782mg 0.239mg 0%
Methionine 0.283mg 0.096mg 0%
Phenylalanine 1.182mg 0.185mg 0%
Valine 1.001mg 0.185mg 0%
Histidine 0.572mg 0.127mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0g 0.015g 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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +355.5%
Contains more FatsFats +2709.9%
Contains more OtherOther +274%
Contains more WaterWater +3342.8%
~equal in Carbs ~21.3g

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +5295.5%
Contains more Poly. FatPolyunsaturated fat +1255.5%
Contains less Sat. FatSaturated fat -97.3%

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
Quinoa
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +319.8%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.