Oats vs. Mixed nuts — In-Depth Nutrition Comparison
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A recap on differences between oats and mixed nuts
- Oats are higher in manganese, vitamin B1, iron, fiber, and phosphorus, yet mixed nuts are higher in vitamin B3, copper, vitamin B6, and magnesium.
- Oats cover your daily manganese needs 125% more than mixed nuts.
- Oats contain 4 times more vitamin B1 than mixed nuts. While oats contain 0.763mg of vitamin B1, mixed nuts contain only 0.189mg.
- The amount of saturated fat in oats is lower.
- The glycemic index of mixed nuts is lower.
Food varieties used in this article are Oats 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 | +80.8% |
| Contains more ZincZinc | +18.2% |
| Contains more PhosphorusPhosphorus | +14.7% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +141% |
| Contains more MagnesiumMagnesium | +29.4% |
| Contains more CalciumCalcium | +116.7% |
| Contains more PotassiumPotassium | +47.3% |
| Contains more CopperCopper | +44.9% |
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 B1Vitamin B1 | +303.7% |
| Contains more Vitamin B5Vitamin B5 | +18.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +41% |
| Contains more Vitamin B3Vitamin B3 | +702.2% |
| Contains more Vitamin B6Vitamin B6 | +195.8% |
| Contains more FolateFolate | +48.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +214.8% |
| Contains more WaterWater | +295.2% |
| Contains more ProteinProtein | +18.7% |
| Contains more FatsFats | +681.9% |
| Contains more OtherOther | +67.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 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 | -86% |
| Contains more Mono. FatMonounsaturated fat | +1208% |
| Contains more Poly. FatPolyunsaturated fat | +476.4% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.916mg | 2.04mg | 125% |
| Polyunsaturated fat | 2.535g | 14.612g | 81% |
| Fats | 6.9g | 53.95g | 72% |
| Monounsaturated fat | 2.178g | 28.488g | 66% |
| Selenium | 33.9µg | 62% | |
| Vitamin E | 7.82mg | 52% | |
| Vitamin B1 | 0.763mg | 0.189mg | 48% |
| Vitamin B3 | 0.961mg | 7.709mg | 42% |
| Saturated fat | 1.217g | 8.711g | 34% |
| Copper | 0.626mg | 0.907mg | 31% |
| Iron | 4.72mg | 2.61mg | 26% |
| Vitamin B6 | 0.119mg | 0.352mg | 18% |
| Carbs | 66.27g | 21.05g | 15% |
| Fiber | 10.6g | 7g | 14% |
| Magnesium | 177mg | 229mg | 12% |
| Calories | 389kcal | 607kcal | 11% |
| Phosphorus | 523mg | 456mg | 10% |
| Choline | 52mg | 9% | |
| Folate | 56µg | 83µg | 7% |
| Zinc | 3.97mg | 3.36mg | 6% |
| Protein | 16.89g | 20.04g | 6% |
| Potassium | 429mg | 632mg | 6% |
| Calcium | 54mg | 117mg | 6% |
| Vitamin K | 5.7µg | 5% | |
| Vitamin B2 | 0.139mg | 0.196mg | 4% |
| Vitamin B5 | 1.349mg | 1.14mg | 4% |
| Starch | 4.2g | 2% | |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 55.67g | 14.05g | N/A |
| Sugar | 4.15g | N/A | |
| Sodium | 2mg | 5mg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.234mg | 0.22mg | 0% |
| Threonine | 0.575mg | 0.703mg | 0% |
| Isoleucine | 0.694mg | 0.826mg | 0% |
| Leucine | 1.284mg | 1.656mg | 0% |
| Lysine | 0.701mg | 0.782mg | 0% |
| Methionine | 0.312mg | 0.283mg | 0% |
| Phenylalanine | 0.895mg | 1.182mg | 0% |
| Valine | 0.937mg | 1.001mg | 0% |
| Histidine | 0.405mg | 0.572mg | 0% |
| Omega-3 - EPA | 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
30%
50%
Minerals Daily Need Coverage Score
154%
139%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 7.494g)
Which food is cheaper?
Oats is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Mixed nuts is lower in glycemic index (difference - 35)
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)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.