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  6. Pasta vs. Mixed nuts

Pasta vs. Mixed nuts — In-Depth Nutrition Comparison

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Differences between pasta and mixed nuts

  • Pasta contains less copper, manganese, phosphorus, magnesium, vitamin B3, zinc, vitamin B6, vitamin B5, and iron than mixed nuts.
  • Mixed nuts' daily need coverage for copper is 90% higher.
  • The amount of saturated fat in pasta is lower.
  • Mixed nuts have a lower glycemic index. The glycemic index of mixed nuts is 24, while the glycemic index of pasta is 49.

The food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Pasta vs Mixed nuts 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.
Pasta
Pasta
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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%
Contains more MagnesiumMagnesium +1172.2%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +2533.3%
Contains more IronIron +128.9%
Contains more CopperCopper +875.3%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +623.8%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +810.7%

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.
Pasta
Pasta
2
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B3Vitamin B3 +677.1%
Contains more Vitamin B5Vitamin B5 +523%
Contains more Vitamin B6Vitamin B6 +935.3%
Contains more FolateFolate +29.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.189mg

All nutrients comparison - raw data values

Nutrient Pasta Mixed nuts DV% diff.
Polyunsaturated fat 0.429g 14.612g 95%
Copper 0.093mg 0.907mg 90%
Fats 1.05g 53.95g 81%
Manganese 0.224mg 2.04mg 79%
Monounsaturated fat 0.124g 28.488g 71%
Selenium 33.9µg 62%
Phosphorus 63mg 456mg 56%
Vitamin E 7.82mg 52%
Magnesium 18mg 229mg 50%
Vitamin B3 0.992mg 7.709mg 42%
Saturated fat 0.15g 8.711g 39%
Protein 5.15g 20.04g 30%
Fiber 7g 28%
Zinc 0.56mg 3.36mg 25%
Vitamin B6 0.034mg 0.352mg 24%
Calories 131kcal 607kcal 24%
Vitamin B5 0.183mg 1.14mg 19%
Iron 1.14mg 2.61mg 18%
Potassium 24mg 632mg 18%
Calcium 6mg 117mg 11%
Cholesterol 33mg 0mg 11%
Choline 52mg 9%
Vitamin B12 0.14µg 0µg 6%
Folate 64µg 83µg 5%
Vitamin K 5.7µg 5%
Vitamin B2 0.15mg 0.196mg 4%
Starch 4.2g 2%
Vitamin B1 0.209mg 0.189mg 2%
Vitamin C 0mg 0.5mg 1%
Carbs 24.93g 21.05g 1%
Vitamin A 6µg 0µg 1%
Net carbs 24.93g 14.05g N/A
Sugar 4.15g N/A
Sodium 6mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.065mg 0.22mg 0%
Threonine 0.134mg 0.703mg 0%
Isoleucine 0.197mg 0.826mg 0%
Leucine 0.348mg 1.656mg 0%
Lysine 0.097mg 0.782mg 0%
Methionine 0.079mg 0.283mg 0%
Phenylalanine 0.247mg 1.182mg 0%
Valine 0.217mg 1.001mg 0%
Histidine 0.103mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
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
Contains more CarbsCarbs +18.4%
Contains more WaterWater +3196.2%
Contains more ProteinProtein +289.1%
Contains more FatsFats +5038.1%
Contains more OtherOther +829%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
17% 55% 28%
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 -98.3%
Contains more Mono. FatMonounsaturated fat +22874.2%
Contains more Poly. FatPolyunsaturated fat +3306.1%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.