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Mixed nuts vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between mixed nuts and sweet potato

  • Mixed nuts are richer in copper, manganese, selenium, phosphorus, vitamin E, magnesium, vitamin B3, and zinc, yet sweet potato is richer in vitamin A.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Mixed nuts contain 484 times more saturated fat than sweet potato. Mixed nuts contain 8.711g of saturated fat, while sweet potato contains 0.018g.
  • Mixed nuts have a lower glycemic index than sweet potato.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Sweet potato, raw, unprepared.

Infographic

Mixed nuts vs Sweet potato 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% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +816%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +87.5%
Contains more IronIron +327.9%
Contains more CopperCopper +500.7%
Contains more ZincZinc +1020%
Contains more PhosphorusPhosphorus +870.2%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +690.7%
Contains more SeleniumSelenium +5550%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +2907.7%
Contains more Vitamin B1Vitamin B1 +142.3%
Contains more Vitamin B2Vitamin B2 +221.3%
Contains more Vitamin B3Vitamin B3 +1284%
Contains more Vitamin B5Vitamin B5 +42.5%
Contains more Vitamin B6Vitamin B6 +68.4%
Contains more Vitamin KVitamin K +216.7%
Contains more FolateFolate +654.5%
Contains more CholineCholine +322.8%
Contains more Vitamin CVitamin C +380%
Contains more Vitamin AVitamin A +∞%
~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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1176.4%
Contains more FatsFats +107800%
Contains more OtherOther +193.9%
Contains more WaterWater +3615.4%
~equal in Carbs ~20.12g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +2848700%
Contains more Poly. FatPolyunsaturated fat +104271.4%
Contains less Sat. FatSaturated fat -99.8%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +64.7%
Contains more StarchStarch +201.2%
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 Sweet potato
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar 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 Sweet potato DV% diff.
Polyunsaturated fat 14.612g 0.014g 97%
Copper 0.907mg 0.151mg 84%
Fats 53.95g 0.05g 83%
Vitamin A 0µg 709µg 79%
Manganese 2.04mg 0.258mg 77%
Monounsaturated fat 28.488g 0.001g 71%
Selenium 33.9µg 0.6µg 61%
Phosphorus 456mg 47mg 58%
Vitamin E 7.82mg 0.26mg 50%
Magnesium 229mg 25mg 49%
Vitamin B3 7.709mg 0.557mg 45%
Saturated fat 8.711g 0.018g 40%
Protein 20.04g 1.57g 37%
Zinc 3.36mg 0.3mg 28%
Calories 607kcal 86kcal 26%
Iron 2.61mg 0.61mg 25%
Folate 83µg 11µg 18%
Fiber 7g 3g 16%
Vitamin B6 0.352mg 0.209mg 11%
Vitamin B2 0.196mg 0.061mg 10%
Potassium 632mg 337mg 9%
Vitamin B1 0.189mg 0.078mg 9%
Calcium 117mg 30mg 9%
Vitamin B5 1.14mg 0.8mg 7%
Choline 52mg 12.3mg 7%
Starch 4.2g 12.65g 3%
Vitamin K 5.7µg 1.8µg 3%
Sodium 5mg 55mg 2%
Vitamin C 0.5mg 2.4mg 2%
Fructose 0g 0.7g 1%
Net carbs 14.05g 17.12g N/A
Carbs 21.05g 20.12g 0%
Sugar 4.15g 4.18g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.031mg 0%
Threonine 0.703mg 0.083mg 0%
Isoleucine 0.826mg 0.055mg 0%
Leucine 1.656mg 0.092mg 0%
Lysine 0.782mg 0.066mg 0%
Methionine 0.283mg 0.029mg 0%
Phenylalanine 1.182mg 0.089mg 0%
Valine 1.001mg 0.086mg 0%
Histidine 0.572mg 0.031mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g 0g 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 Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Sweet potato
Minerals Daily Need Coverage Score
139%
Mixed nuts
20%
Sweet potato

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 8.693g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.8)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 0.029999999999999g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 46)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.