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Mixed nuts vs. Fish sandwich — In-Depth Nutrition Comparison

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Important differences between mixed nuts and fish sandwiches

  • Mixed nuts have more copper, manganese, phosphorus, magnesium, vitamin E, vitamin B3, selenium, and zinc; however, fish sandwiches have more vitamin B12.
  • Mixed nuts' daily need coverage for copper is 92% more.
  • Mixed nuts have 14 times more vitamin E than fish sandwiches. Mixed nuts have 7.82mg of vitamin E, while fish sandwiches have 0.55mg.
  • Fish sandwiches are lower in saturated fat.
  • Fish sandwiches have a higher glycemic index than mixed nuts.

The food varieties used in the comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Fast foods, fish sandwich, with tartar sauce.

Infographic

Mixed nuts vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +816%
Contains more CalciumCalcium +216.2%
Contains more PotassiumPotassium +206.8%
Contains more IronIron +74%
Contains more CopperCopper +1109.3%
Contains more ZincZinc +585.7%
Contains more PhosphorusPhosphorus +293.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +672.7%
Contains more SeleniumSelenium +88.3%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin EVitamin E +1321.8%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +258.6%
Contains more Vitamin B5Vitamin B5 +208.1%
Contains more Vitamin B6Vitamin B6 +402.9%
Contains more FolateFolate +80.4%
Contains more CholineCholine +79.9%
Contains more Vitamin CVitamin C +260%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +138.6%

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +94.8%
Contains more FatsFats +333.3%
Contains more OtherOther +35.2%
Contains more CarbsCarbs +26.8%
Contains more WaterWater +2228.8%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +997.8%
Contains more Poly. FatPolyunsaturated fat +133.5%
Contains less Sat. FatSaturated fat -77.6%

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
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Fish sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Fish sandwich DV% diff.
Copper 0.907mg 0.075mg 92%
Manganese 2.04mg 0.264mg 77%
Monounsaturated fat 28.488g 2.595g 65%
Fats 53.95g 12.45g 64%
Polyunsaturated fat 14.612g 6.257g 56%
Magnesium 229mg 25mg 49%
Phosphorus 456mg 116mg 49%
Vitamin E 7.82mg 0.55mg 48%
Vitamin B3 7.709mg 2.15mg 35%
Saturated fat 8.711g 1.949g 31%
Selenium 33.9µg 18µg 29%
Vitamin B12 0µg 0.68µg 28%
Zinc 3.36mg 0.49mg 26%
Sodium 5mg 602mg 26%
Fiber 7g 1g 24%
Vitamin B6 0.352mg 0.07mg 22%
Protein 20.04g 10.29g 20%
Calories 607kcal 257kcal 18%
Vitamin B5 1.14mg 0.37mg 15%
Iron 2.61mg 1.5mg 14%
Potassium 632mg 206mg 13%
Cholesterol 0mg 35mg 12%
Folate 83µg 46µg 9%
Calcium 117mg 37mg 8%
Vitamin K 5.7µg 13.6µg 7%
Choline 52mg 28.9mg 4%
Vitamin B2 0.196mg 0.14mg 4%
Starch 4.2g 2%
Carbs 21.05g 26.69g 2%
Vitamin B1 0.189mg 0.21mg 2%
Fructose 0g 1.47g 2%
Vitamin C 0.5mg 1.8mg 1%
Vitamin D 0IU 9IU 1%
Vitamin D 0µg 0.2µg 1%
Vitamin A 0µg 6µg 1%
Net carbs 14.05g 25.69g N/A
Sugar 4.15g 3.53g N/A
Trans fat 0.055g 0.08g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.082g 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Eicosadienoic acid 0.013g 0.005g N/A
Omega-6 - Linoleic acid 14.455g 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Fish sandwich
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
27%
Fish sandwich
Minerals Daily Need Coverage Score
139%
Mixed nuts
40%
Fish sandwich

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 597mg)
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 lower in Sugar?
Fish sandwich
Fish sandwich is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Fish sandwich
Fish sandwich is lower in Saturated fat (difference - 6.762g)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $3)
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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.