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Mixed nuts vs. Rye — In-Depth Nutrition Comparison

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How are mixed nuts and rye different?

  • Mixed nuts are higher in copper, vitamin E, selenium, magnesium, vitamin B3, phosphorus, and folate; however, rye is richer in fiber and manganese.
  • Daily need coverage for copper for mixed nuts is 60% higher.
  • Mixed nuts contain 44 times more saturated fat than rye. While mixed nuts contain 8.711g of saturated fat, rye contains only 0.197g.

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Rye grain are the varieties used in this article.

Infographic

Mixed nuts vs Rye 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%
Rye
Rye
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +108.2%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +23.9%
Contains more CopperCopper +147.1%
Contains more ZincZinc +26.8%
Contains more PhosphorusPhosphorus +37.3%
Contains more SeleniumSelenium +143.9%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +26.3%
~equal in Iron ~2.63mg

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%
Rye
Rye
4
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +820%
Contains more Vitamin B3Vitamin B3 +80.5%
Contains more Vitamin B6Vitamin B6 +19.7%
Contains more FolateFolate +118.4%
Contains more CholineCholine +71.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +67.2%
Contains more Vitamin B2Vitamin B2 +28.1%
Contains more Vitamin B5Vitamin B5 +27.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.9µg

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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +93.8%
Contains more FatsFats +3209.8%
Contains more OtherOther +83.4%
Contains more CarbsCarbs +260.4%
Contains more WaterWater +409.6%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +13596.2%
Contains more Poly. FatPolyunsaturated fat +1805.1%
Contains less Sat. FatSaturated fat -97.7%

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
Rye
Rye
2
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +484.5%
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 Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Rye DV% diff.
Polyunsaturated fat 14.612g 0.767g 92%
Fats 53.95g 1.63g 80%
Monounsaturated fat 28.488g 0.208g 71%
Copper 0.907mg 0.367mg 60%
Vitamin E 7.82mg 0.85mg 46%
Saturated fat 8.711g 0.197g 39%
Selenium 33.9µg 13.9µg 36%
Fiber 7g 15.1g 32%
Magnesium 229mg 110mg 28%
Manganese 2.04mg 2.577mg 23%
Vitamin B3 7.709mg 4.27mg 21%
Protein 20.04g 10.34g 19%
Phosphorus 456mg 332mg 18%
Carbs 21.05g 75.86g 18%
Calories 607kcal 338kcal 13%
Vitamin B1 0.189mg 0.316mg 11%
Folate 83µg 38µg 11%
Calcium 117mg 24mg 9%
Zinc 3.36mg 2.65mg 6%
Vitamin B5 1.14mg 1.456mg 6%
Choline 52mg 30.4mg 4%
Vitamin B2 0.196mg 0.251mg 4%
Potassium 632mg 510mg 4%
Vitamin B6 0.352mg 0.294mg 4%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 60.76g N/A
Iron 2.61mg 2.63mg 0%
Sugar 4.15g 0.98g N/A
Sodium 5mg 2mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 5.7µg 5.9µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.108mg 0%
Threonine 0.703mg 0.289mg 0%
Isoleucine 0.826mg 0.208mg 0%
Leucine 1.656mg 0.563mg 0%
Lysine 0.782mg 0.286mg 0%
Methionine 0.283mg 0.153mg 0%
Phenylalanine 1.182mg 0.435mg 0%
Valine 1.001mg 0.317mg 0%
Histidine 0.572mg 0.189mg 0%
Fructose 0g 0.11g 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 Rye
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
35%
Rye
Minerals Daily Need Coverage Score
139%
Mixed nuts
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.17g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 8.514g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 10)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.