Oatmeal vs. Mixed nuts — In-Depth Nutrition Comparison
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Significant differences between oatmeal and mixed nuts
- Oatmeal has more iron; however, mixed nuts are richer in copper, manganese, phosphorus, selenium, vitamin E, magnesium, vitamin B3, and zinc.
- Mixed nuts cover your daily copper needs 93% more than oatmeal.
- Mixed nuts have 2 times less iron than oatmeal. Oatmeal has 5.96mg of iron, while mixed nuts have 2.61mg.
- Oatmeal contains less saturated fat.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of mixed nuts is 24.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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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.
| Contains more IronIron | +128.4% |
| Contains more MagnesiumMagnesium | +780.8% |
| Contains more CalciumCalcium | +46.3% |
| Contains more PotassiumPotassium | +936.1% |
| Contains more CopperCopper | +1274.2% |
| Contains more ZincZinc | +441.9% |
| Contains more PhosphorusPhosphorus | +492.2% |
| Contains less SodiumSodium | -89.8% |
| Contains more ManganeseManganese | +265.6% |
| Contains more SeleniumSelenium | +578% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +37.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +11071.4% |
| Contains more Vitamin B3Vitamin B3 | +154.8% |
| Contains more Vitamin B5Vitamin B5 | +259.6% |
| Contains more Vitamin B6Vitamin B6 | +21.4% |
| Contains more Vitamin KVitamin K | +1325% |
| Contains more FolateFolate | +88.6% |
| Contains more CholineCholine | +1006.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.426g | 14.612g | 95% |
| Copper | 0.066mg | 0.907mg | 93% |
| Fats | 1.36g | 53.95g | 81% |
| Monounsaturated fat | 0.391g | 28.488g | 70% |
| Manganese | 0.558mg | 2.04mg | 64% |
| Phosphorus | 77mg | 456mg | 54% |
| Selenium | 5µg | 33.9µg | 53% |
| Vitamin E | 0.07mg | 7.82mg | 52% |
| Magnesium | 26mg | 229mg | 48% |
| Iron | 5.96mg | 2.61mg | 42% |
| Saturated fat | 0.226g | 8.711g | 39% |
| Protein | 2.37g | 20.04g | 35% |
| Vitamin B3 | 3.025mg | 7.709mg | 29% |
| Calories | 68kcal | 607kcal | 27% |
| Zinc | 0.62mg | 3.36mg | 25% |
| Fiber | 1.7g | 7g | 21% |
| Potassium | 61mg | 632mg | 17% |
| Vitamin B5 | 0.317mg | 1.14mg | 16% |
| Vitamin A | 130µg | 0µg | 14% |
| Folate | 44µg | 83µg | 10% |
| Choline | 4.7mg | 52mg | 9% |
| Vitamin B1 | 0.26mg | 0.189mg | 6% |
| Vitamin B6 | 0.29mg | 0.352mg | 5% |
| Vitamin K | 0.4µg | 5.7µg | 4% |
| Calcium | 80mg | 117mg | 4% |
| Starch | 10.37g | 4.2g | 3% |
| Carbs | 11.67g | 21.05g | 3% |
| Sodium | 49mg | 5mg | 2% |
| Vitamin B2 | 0.215mg | 0.196mg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 9.97g | 14.05g | N/A |
| Sugar | 0.46g | 4.15g | N/A |
| Trans fat | 0.003g | 0.055g | N/A |
| Tryptophan | 0.04mg | 0.22mg | 0% |
| Threonine | 0.083mg | 0.703mg | 0% |
| Isoleucine | 0.105mg | 0.826mg | 0% |
| Leucine | 0.2mg | 1.656mg | 0% |
| Lysine | 0.135mg | 0.782mg | 0% |
| Methionine | 0.04mg | 0.283mg | 0% |
| Phenylalanine | 0.13mg | 1.182mg | 0% |
| Valine | 0.151mg | 1.001mg | 0% |
| Histidine | 0.057mg | 0.572mg | 0% |
| Omega-3 - EPA | 0g | 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
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more WaterWater | +3939.9% |
| Contains more ProteinProtein | +745.6% |
| Contains more FatsFats | +3866.9% |
| Contains more CarbsCarbs | +80.4% |
| Contains more OtherOther | +405.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -97.4% |
| Contains more Mono. FatMonounsaturated fat | +7185.9% |
| Contains more Poly. FatPolyunsaturated fat | +3330% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
Starch:
4.2 g
Sucrose:
4.15 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +146.9% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +1331% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
