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Mixed nuts vs. Rosemary — In-Depth Nutrition Comparison

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Significant differences between mixed nuts and rosemary

  • Mixed nuts have more copper, phosphorus, manganese, vitamin B3, and magnesium; however, rosemary is richer in vitamin A, iron, fiber, and vitamin C.
  • Mixed nuts cover your daily copper needs 67% more than rosemary.
  • Rosemary has 8 times less vitamin B3 than mixed nuts. Mixed nuts have 7.709mg of vitamin B3, while rosemary has 0.912mg.
  • Rosemary contains less saturated fat.
  • Rosemary has a higher glycemic index. The glycemic index of rosemary is 70, while the glycemic index of mixed nuts is 24.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Rosemary, fresh.

Infographic

Mixed nuts vs Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more MagnesiumMagnesium +151.6%
Contains more CopperCopper +201.3%
Contains more ZincZinc +261.3%
Contains more PhosphorusPhosphorus +590.9%
Contains less SodiumSodium -80.8%
Contains more ManganeseManganese +112.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +170.9%
Contains more IronIron +154.8%
~equal in Potassium ~668mg

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +425%
Contains more Vitamin B2Vitamin B2 +28.9%
Contains more Vitamin B3Vitamin B3 +745.3%
Contains more Vitamin B5Vitamin B5 +41.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4260%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +31.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.336mg
~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
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more ProteinProtein +505.4%
Contains more FatsFats +820.6%
Contains more OtherOther +22%
Contains more WaterWater +3158.2%
~equal in Carbs ~20.7g

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
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains more Mono. FatMonounsaturated fat +2355.9%
Contains more Poly. FatPolyunsaturated fat +1521.8%
Contains less Sat. FatSaturated fat -67.4%

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Rosemary DV% diff.
Polyunsaturated fat 14.612g 0.901g 91%
Fats 53.95g 5.86g 74%
Monounsaturated fat 28.488g 1.16g 68%
Copper 0.907mg 0.301mg 67%
Selenium 33.9µg 62%
Phosphorus 456mg 66mg 56%
Vitamin E 7.82mg 52%
Iron 2.61mg 6.65mg 51%
Manganese 2.04mg 0.96mg 47%
Vitamin B3 7.709mg 0.912mg 42%
Magnesium 229mg 91mg 33%
Protein 20.04g 3.31g 33%
Fiber 7g 14.1g 28%
Saturated fat 8.711g 2.838g 27%
Calories 607kcal 131kcal 24%
Vitamin C 0.5mg 21.8mg 24%
Zinc 3.36mg 0.93mg 22%
Calcium 117mg 317mg 20%
Vitamin A 0µg 146µg 16%
Vitamin B1 0.189mg 0.036mg 13%
Choline 52mg 9%
Vitamin B5 1.14mg 0.804mg 7%
Folate 83µg 109µg 7%
Vitamin K 5.7µg 5%
Vitamin B2 0.196mg 0.152mg 3%
Starch 4.2g 2%
Sodium 5mg 26mg 1%
Potassium 632mg 668mg 1%
Vitamin B6 0.352mg 0.336mg 1%
Net carbs 14.05g 6.6g N/A
Carbs 21.05g 20.7g 0%
Sugar 4.15g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.051mg 0%
Threonine 0.703mg 0.136mg 0%
Isoleucine 0.826mg 0.136mg 0%
Leucine 1.656mg 0.249mg 0%
Lysine 0.782mg 0.143mg 0%
Methionine 0.283mg 0.047mg 0%
Phenylalanine 1.182mg 0.169mg 0%
Valine 1.001mg 0.165mg 0%
Histidine 0.572mg 0.066mg 0%
Omega-3 - EPA 0.005g 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 Rosemary
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
30%
Rosemary
Minerals Daily Need Coverage Score
139%
Mixed nuts
75%
Rosemary

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Rosemary
Rosemary is lower in Saturated fat (difference - 5.873g)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $1.5)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 46)
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)
Which food is richer in minerals?
?
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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.