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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.
  • White bread has a higher glycemic index (73) than mixed nuts (24).

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.
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +895.7%
Contains more PotassiumPotassium +401.6%
Contains more CopperCopper +798%
Contains more ZincZinc +354.1%
Contains more PhosphorusPhosphorus +365.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +280.6%
Contains more SeleniumSelenium +54.1%
Contains more CalciumCalcium +23.1%
Contains more IronIron +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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3454.5%
Contains more Vitamin B3Vitamin B3 +61.3%
Contains more Vitamin B5Vitamin B5 +112.7%
Contains more Vitamin B6Vitamin B6 +304.6%
Contains more Vitamin KVitamin K +2750%
Contains more CholineCholine +256.2%
Contains more Vitamin B1Vitamin B1 +182%
Contains more Vitamin B2Vitamin B2 +24%
Contains more FolateFolate +33.7%
~equal in Vitamin A ~0µg
~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
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 ProteinProtein +126.4%
Contains more FatsFats +1520.1%
Contains more OtherOther +45.5%
Contains more CarbsCarbs +134.8%
Contains more WaterWater +1651%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +4655.9%
Contains more Poly. FatPolyunsaturated fat +812.1%
Contains less Sat. FatSaturated fat -92%

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
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 SucroseSucrose +∞%
Contains more StarchStarch +785%
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 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 DV% diff.
Copper 0.907mg 0.101mg 90%
Polyunsaturated fat 14.612g 1.602g 87%
Fats 53.95g 3.33g 78%
Monounsaturated fat 28.488g 0.599g 70%
Manganese 2.04mg 0.536mg 65%
Vitamin E 7.82mg 0.22mg 51%
Phosphorus 456mg 98mg 51%
Magnesium 229mg 23mg 49%
Saturated fat 8.711g 0.698g 36%
Vitamin B1 0.189mg 0.533mg 29%
Zinc 3.36mg 0.74mg 24%
Selenium 33.9µg 22µg 22%
Protein 20.04g 8.85g 22%
Sodium 5mg 490mg 21%
Vitamin B6 0.352mg 0.087mg 20%
Vitamin B3 7.709mg 4.78mg 18%
Fiber 7g 2.7g 17%
Calories 607kcal 266kcal 17%
Potassium 632mg 126mg 15%
Starch 4.2g 37.17g 14%
Iron 2.61mg 3.61mg 13%
Vitamin B5 1.14mg 0.536mg 12%
Carbs 21.05g 49.42g 9%
Choline 52mg 14.6mg 7%
Folate 83µg 111µg 7%
Vitamin K 5.7µg 0.2µg 5%
Vitamin B2 0.196mg 0.243mg 4%
Fructose 0g 2.43g 3%
Calcium 117mg 144mg 3%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 46.72g N/A
Sugar 4.15g 5.67g N/A
Trans fat 0.055g 0.027g 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 0.001g N/A
Omega-3 - ALA 0.082g 0.166g N/A
Omega-6 - Eicosadienoic acid 0.013g 0.002g 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 White bread
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
33%
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.