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Mixed nuts vs. White Bread — In-Depth Nutrition Comparison

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What are the main differences between Mixed nuts and White Bread?

  • Mixed nuts are richer in Copper, Manganese, Phosphorus, Vitamin E , Magnesium, Zinc, and Selenium, while White Bread is higher in Vitamin B1.
  • Mixed nuts' daily need coverage for Copper is 90% higher.
  • White Bread has 36 times less Vitamin E than Mixed nuts. Mixed nuts have 7.82mg of Vitamin E , while White Bread has 0.22mg.
  • White Bread is lower in Saturated Fat.

We used Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Mixed nuts vs White Bread 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.
Contains more Magnesium +895.7%
Contains more Phosphorus +365.3%
Contains more Potassium +401.6%
Contains less Sodium -99%
Contains more Zinc +354.1%
Contains more Copper +798%
Contains more Manganese +280.6%
Contains more Selenium +54.1%
Contains more Calcium +23.1%
Contains more Iron +38.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +895.7%
Contains more Phosphorus +365.3%
Contains more Potassium +401.6%
Contains less Sodium -99%
Contains more Zinc +354.1%
Contains more Copper +798%
Contains more Manganese +280.6%
Contains more Selenium +54.1%
Contains more Calcium +23.1%
Contains more Iron +38.3%

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.
:
Contains more Vitamin A +200%
Contains more Vitamin E +3454.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +61.3%
Contains more Vitamin B5 +112.7%
Contains more Vitamin B6 +304.6%
Contains more Vitamin K +2750%
Contains more Vitamin B1 +182%
Contains more Vitamin B2 +24%
Contains more Folate +33.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +200%
Contains more Vitamin E +3454.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +61.3%
Contains more Vitamin B5 +112.7%
Contains more Vitamin B6 +304.6%
Contains more Vitamin K +2750%
Contains more Vitamin B1 +182%
Contains more Vitamin B2 +24%
Contains more Folate +33.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +126.4%
Contains more Fats +1520.1%
Contains more Other +45.5%
Contains more Carbs +134.8%
Contains more Water +1651%
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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Protein +126.4%
Contains more Fats +1520.1%
Contains more Other +45.5%
Contains more Carbs +134.8%
Contains more Water +1651%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4655.9%
Contains more Polyunsaturated fat +812.1%
Contains less Saturated Fat -92%
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains more Monounsaturated Fat +4655.9%
Contains more Polyunsaturated fat +812.1%
Contains less Saturated Fat -92%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Starch +785%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
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
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +785%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

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 White Bread
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 White Bread Opinion
Net carbs 14.05g 46.72g White Bread
Protein 20.04g 8.85g Mixed nuts
Fats 53.95g 3.33g Mixed nuts
Carbs 21.05g 49.42g White Bread
Calories 607kcal 266kcal Mixed nuts
Starch 4.2g 37.17g White Bread
Fructose 0g 2.43g White Bread
Sugar 4.15g 5.67g Mixed nuts
Fiber 7g 2.7g Mixed nuts
Calcium 117mg 144mg White Bread
Iron 2.61mg 3.61mg White Bread
Magnesium 229mg 23mg Mixed nuts
Phosphorus 456mg 98mg Mixed nuts
Potassium 632mg 126mg Mixed nuts
Sodium 5mg 490mg Mixed nuts
Zinc 3.36mg 0.74mg Mixed nuts
Copper 0.907mg 0.101mg Mixed nuts
Manganese 2.04mg 0.536mg Mixed nuts
Selenium 33.9µg 22µg Mixed nuts
Vitamin A 3IU 1IU Mixed nuts
Vitamin E 7.82mg 0.22mg Mixed nuts
Vitamin C 0.5mg 0mg Mixed nuts
Vitamin B1 0.189mg 0.533mg White Bread
Vitamin B2 0.196mg 0.243mg White Bread
Vitamin B3 7.709mg 4.78mg Mixed nuts
Vitamin B5 1.14mg 0.536mg Mixed nuts
Vitamin B6 0.352mg 0.087mg Mixed nuts
Folate 83µg 111µg White Bread
Vitamin K 5.7µg 0.2µg Mixed nuts
Tryptophan 0.22mg Mixed nuts
Threonine 0.703mg Mixed nuts
Isoleucine 0.826mg Mixed nuts
Leucine 1.656mg Mixed nuts
Lysine 0.782mg Mixed nuts
Methionine 0.283mg Mixed nuts
Phenylalanine 1.182mg Mixed nuts
Valine 1.001mg Mixed nuts
Histidine 0.572mg Mixed nuts
Trans Fat 0.055g 0.027g White Bread
Saturated Fat 8.711g 0.698g White Bread
Omega-3 - EPA 0.005g 0.001g Mixed nuts
Monounsaturated Fat 28.488g 0.599g Mixed nuts
Polyunsaturated fat 14.612g 1.602g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g 0.002g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts White Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52%
Mixed nuts
35%
White Bread
Minerals Daily Need Coverage Score
139%
Mixed nuts
56%
White Bread

Comparison summary

Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 8.013g)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $3)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 485mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 49)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.