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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
50%
Minerals Daily Need Coverage Score
45%
139%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 3.69g)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 8.485g)
Which food is cheaper?
Oatmeal is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Mixed nuts is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)