Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Summary of differences between mixed nuts and sweet roll

  • Sweet roll has less copper, manganese, phosphorus, magnesium, vitamin E, vitamin B3, selenium, and zinc than mixed nuts.
  • Mixed nuts cover your daily need for copper, 91% more than sweet roll.
  • Mixed nuts have 13 times more magnesium than sweet roll. While mixed nuts have 229mg of magnesium, sweet roll has only 17mg.
  • Sweet roll has less saturated fat.
  • The glycemic index of sweet roll is higher.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Mixed nuts vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +1247.1%
Contains more CalciumCalcium +62.5%
Contains more PotassiumPotassium +469.4%
Contains more IronIron +63.1%
Contains more CopperCopper +930.7%
Contains more ZincZinc +469.5%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +580%
Contains more SeleniumSelenium +99.4%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin EVitamin E +293%
Contains more Vitamin B3Vitamin B3 +223.4%
Contains more Vitamin B5Vitamin B5 +180.8%
Contains more Vitamin B6Vitamin B6 +229%
Contains more Vitamin KVitamin K +29.5%
Contains more FolateFolate +15.3%
Contains more CholineCholine +25.9%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +71.4%
Contains more Vitamin B2Vitamin B2 +35.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +223.2%
Contains more FatsFats +229%
Contains more OtherOther +69.4%
Contains more CarbsCarbs +141.8%
Contains more WaterWater +1092.3%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains more Mono. FatMonounsaturated fat +493.9%
Contains more Poly. FatPolyunsaturated fat +95.5%
Contains less Sat. FatSaturated fat -64.7%

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Sweet roll DV% diff.
Copper 0.907mg 0.088mg 91%
Manganese 2.04mg 0.3mg 76%
Monounsaturated fat 28.488g 4.797g 59%
Fats 53.95g 16.4g 58%
Phosphorus 456mg 76mg 54%
Magnesium 229mg 17mg 50%
Polyunsaturated fat 14.612g 7.473g 48%
Vitamin E 7.82mg 1.99mg 39%
Vitamin B3 7.709mg 2.384mg 33%
Selenium 33.9µg 17µg 31%
Protein 20.04g 6.2g 28%
Saturated fat 8.711g 3.079g 26%
Zinc 3.36mg 0.59mg 25%
Cholesterol 0mg 66mg 22%
Vitamin B6 0.352mg 0.107mg 19%
Fiber 7g 2.4g 18%
Potassium 632mg 111mg 15%
Vitamin B5 1.14mg 0.406mg 15%
Sodium 5mg 304mg 13%
Iron 2.61mg 1.6mg 13%
Calories 607kcal 372kcal 12%
Vitamin B1 0.189mg 0.324mg 11%
Carbs 21.05g 50.9g 10%
Vitamin A 0µg 62µg 7%
Vitamin B12 0µg 0.14µg 6%
Vitamin B2 0.196mg 0.265mg 5%
Calcium 117mg 72mg 5%
Folate 83µg 72µg 3%
Starch 4.2g 2%
Choline 52mg 41.3mg 2%
Vitamin C 0.5mg 2mg 2%
Vitamin K 5.7µg 4.4µg 1%
Net carbs 14.05g 48.5g N/A
Sugar 4.15g 31.73g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.074mg 0%
Threonine 0.703mg 0.211mg 0%
Isoleucine 0.826mg 0.259mg 0%
Leucine 1.656mg 0.458mg 0%
Lysine 0.782mg 0.243mg 0%
Methionine 0.283mg 0.117mg 0%
Phenylalanine 1.182mg 0.3mg 0%
Valine 1.001mg 0.291mg 0%
Histidine 0.572mg 0.145mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0g 0.004g 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 Sweet roll
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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 roll
Minerals Daily Need Coverage Score
139%
Mixed nuts
35%
Sweet roll

Comparison summary

Which food is lower in Saturated fat?
Sweet roll
Sweet roll is lower in Saturated fat (difference - 5.632g)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $3)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 27.58g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 299mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.