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Poblano vs. Mixed nuts — In-Depth Nutrition Comparison

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A recap on differences between poblano and mixed nuts

  • Poblano is higher in vitamin A, vitamin B6, vitamin B2, iron, fiber, and potassium, yet mixed nuts are higher in selenium, copper, and phosphorus.
  • Poblano covers your daily vitamin A needs 409% more than mixed nuts.
  • Poblano contains 12 times more vitamin B2 than mixed nuts. While poblano contains 2.255mg of vitamin B2, mixed nuts contain only 0.196mg.
  • The amount of saturated fat in poblano is lower.

Food varieties used in this article are Peppers, ancho, dried and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Poblano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
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 PotassiumPotassium +281.5%
Contains more IronIron +318.8%
Contains more MagnesiumMagnesium +102.7%
Contains more CalciumCalcium +91.8%
Contains more CopperCopper +78.5%
Contains more ZincZinc +136.6%
Contains more PhosphorusPhosphorus +126.9%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +59.5%
Contains more SeleniumSelenium +1069%

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.
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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 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 CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1050.5%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more Vitamin B6Vitamin B6 +904.3%
Contains more Vitamin B3Vitamin B3 +20.4%
Contains more FolateFolate +20.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.189mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 +144.3%
Contains more WaterWater +988%
Contains more OtherOther +104.5%
Contains more ProteinProtein +69%
Contains more FatsFats +557.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 -90.6%
Contains more Mono. FatMonounsaturated fat +5690.2%
Contains more Poly. FatPolyunsaturated fat +223.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poblano Mixed nuts
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poblano Mixed nuts DV% diff.
Vitamin B6 3.535mg 0.352mg 245%
Vitamin B2 2.255mg 0.196mg 158%
Vitamin A 1022µg 0µg 114%
Iron 10.93mg 2.61mg 104%
Fats 8.2g 53.95g 70%
Monounsaturated fat 0.492g 28.488g 70%
Polyunsaturated fat 4.511g 14.612g 67%
Fiber 21.6g 7g 58%
Selenium 2.9µg 33.9µg 56%
Potassium 2411mg 632mg 52%
Vitamin E 7.82mg 52%
Copper 0.508mg 0.907mg 44%
Saturated fat 0.82g 8.711g 36%
Phosphorus 201mg 456mg 36%
Manganese 1.279mg 2.04mg 33%
Magnesium 113mg 229mg 28%
Zinc 1.42mg 3.36mg 18%
Vitamin B5 1.993mg 1.14mg 17%
Calories 281kcal 607kcal 16%
Protein 11.86g 20.04g 16%
Carbs 51.42g 21.05g 10%
Choline 52mg 9%
Vitamin B3 6.403mg 7.709mg 8%
Calcium 61mg 117mg 6%
Vitamin K 5.7µg 5%
Folate 69µg 83µg 4%
Sodium 43mg 5mg 2%
Starch 4.2g 2%
Vitamin C 2mg 0.5mg 2%
Vitamin B1 0.179mg 0.189mg 1%
Net carbs 29.82g 14.05g N/A
Sugar 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.155mg 0.22mg 0%
Threonine 0.425mg 0.703mg 0%
Isoleucine 0.373mg 0.826mg 0%
Leucine 0.605mg 1.656mg 0%
Lysine 0.515mg 0.782mg 0%
Methionine 0.142mg 0.283mg 0%
Phenylalanine 0.361mg 1.182mg 0%
Valine 0.489mg 1.001mg 0%
Histidine 0.232mg 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?

ok
ok
is better in case of low diet
Poblano Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
155%
Poblano
50%
Mixed nuts
Minerals Daily Need Coverage Score
120%
Poblano
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Poblano
Poblano is lower in Saturated fat (difference - 7.891g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 38mg)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $4)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.