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Mixed nuts vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between mixed nuts and wheat

  • Mixed nuts have more copper, magnesium, folate, and calcium; however, wheat is higher in selenium, manganese, vitamin B1, iron, and phosphorus.
  • Wheat covers your daily need for selenium, 101% more than mixed nuts.
  • Mixed nuts have 19 times more saturated fat than wheat . While mixed nuts have 8.711g of saturated fat, wheat has only 0.454g.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Wheat, durum.

Infographic

Mixed nuts vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +59%
Contains more CalciumCalcium +244.1%
Contains more PotassiumPotassium +46.6%
Contains more CopperCopper +64%
Contains more IronIron +34.9%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +47.6%
Contains more SeleniumSelenium +163.7%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +62%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B5Vitamin B5 +21.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +93%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +121.7%
Contains more Vitamin B6Vitamin B6 +19%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Wheat DV% diff.
Selenium 33.9µg 89.4µg 101%
Polyunsaturated fat 14.612g 0.978g 91%
Fats 53.95g 2.47g 79%
Monounsaturated fat 28.488g 0.344g 70%
Vitamin E 7.82mg 52%
Manganese 2.04mg 3.012mg 42%
Copper 0.907mg 0.553mg 39%
Saturated fat 8.711g 0.454g 38%
Fiber 7g 28%
Magnesium 229mg 144mg 20%
Vitamin B1 0.189mg 0.419mg 19%
Carbs 21.05g 71.13g 17%
Protein 20.04g 13.68g 13%
Calories 607kcal 339kcal 13%
Iron 2.61mg 3.52mg 11%
Folate 83µg 43µg 10%
Choline 52mg 9%
Calcium 117mg 34mg 8%
Phosphorus 456mg 508mg 7%
Zinc 3.36mg 4.16mg 7%
Vitamin B3 7.709mg 6.738mg 6%
Potassium 632mg 431mg 6%
Vitamin B2 0.196mg 0.121mg 6%
Vitamin B6 0.352mg 0.419mg 5%
Vitamin K 5.7µg 5%
Vitamin B5 1.14mg 0.935mg 4%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 71.13g N/A
Sugar 4.15g N/A
Sodium 5mg 2mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.176mg 0%
Threonine 0.703mg 0.366mg 0%
Isoleucine 0.826mg 0.533mg 0%
Leucine 1.656mg 0.934mg 0%
Lysine 0.782mg 0.303mg 0%
Methionine 0.283mg 0.221mg 0%
Phenylalanine 1.182mg 0.681mg 0%
Valine 1.001mg 0.594mg 0%
Histidine 0.572mg 0.322mg 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

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +46.5%
Contains more FatsFats +2084.2%
Contains more OtherOther +61.8%
Contains more CarbsCarbs +237.9%
Contains more WaterWater +426%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +8181.4%
Contains more Poly. FatPolyunsaturated fat +1394.1%
Contains less Sat. FatSaturated fat -94.8%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.