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

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The main differences between mixed nuts and white chocolate

Mixed nuts are richer than white chocolate in copper, manganese, selenium, magnesium, vitamin E, vitamin B3, phosphorus, iron, and fiber.
Daily need coverage for copper for mixed nuts is 94% higher.
Mixed nuts contain 255 times more manganese than white chocolate. Mixed nuts contain 2.04mg of manganese, while white chocolate contains 0.008mg.
Mixed nuts contain less saturated fat.
Mixed nuts have a lower glycemic index than white chocolate.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Candies, white chocolate.

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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.

Mixed nuts

White chocolate

Contains more MagnesiumMagnesium	+1808.3%
Contains more PotassiumPotassium	+121%
Contains more IronIron	+987.5%
Contains more CopperCopper	+1411.7%
Contains more ZincZinc	+354.1%
Contains more PhosphorusPhosphorus	+159.1%
Contains less SodiumSodium	-94.4%
Contains more ManganeseManganese	+25400%
Contains more SeleniumSelenium	+653.3%

Contains more CalciumCalcium

+70.1%

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.

Mixed nuts

White chocolate

Contains more Vitamin EVitamin E	+714.6%
Contains more Vitamin B1Vitamin B1	+200%
Contains more Vitamin B3Vitamin B3	+934.8%
Contains more Vitamin B5Vitamin B5	+87.5%
Contains more Vitamin B6Vitamin B6	+528.6%
Contains more FolateFolate	+1085.7%
Contains more CholineCholine	+76.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+43.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+59.6%

~equal in Vitamin C ~0.5mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.907mg	0.06mg	94%
Polyunsaturated fat	14.612g	1.013g	91%
Manganese	2.04mg	0.008mg	88%
Selenium	33.9µg	4.5µg	53%
Magnesium	229mg	12mg	52%
Saturated fat	8.711g	19.412g	49%
Monounsaturated fat	28.488g	9.097g	48%
Vitamin E	7.82mg	0.96mg	46%
Vitamin B3	7.709mg	0.745mg	44%
Phosphorus	456mg	176mg	40%
Fats	53.95g	32.09g	34%
Iron	2.61mg	0.24mg	30%
Protein	20.04g	5.87g	28%
Fiber	7g	0.2g	27%
Zinc	3.36mg	0.74mg	24%
Vitamin B6	0.352mg	0.056mg	23%
Vitamin B12	0µg	0.56µg	23%
Folate	83µg	7µg	19%
Carbs	21.05g	59.24g	13%
Vitamin B1	0.189mg	0.063mg	11%
Vitamin B5	1.14mg	0.608mg	11%
Potassium	632mg	286mg	10%
Calcium	117mg	199mg	8%
Cholesterol	0mg	21mg	7%
Vitamin B2	0.196mg	0.282mg	7%
Sodium	5mg	90mg	4%
Choline	52mg	29.5mg	4%
Calories	607kcal	539kcal	3%
Vitamin K	5.7µg	9.1µg	3%
Starch	4.2g		2%
Vitamin A	0µg	9µg	1%
Vitamin C	0.5mg	0.5mg	0%
Net carbs	14.05g	59.04g	N/A
Sugar	4.15g	59g	N/A
Trans fat	0.055g	0g	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	0g	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