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  6. Saffron vs. Mixed nuts

Saffron vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between saffron and mixed nuts

  • Saffron is richer in manganese, iron, vitamin C, vitamin B6, and potassium, yet mixed nuts are richer in copper, selenium, vitamin B3, and phosphorus.
  • Daily need coverage for manganese for saffron is 1146% higher.
  • Saffron contains 162 times more vitamin C than mixed nuts. Saffron contains 80.8mg of vitamin C, while mixed nuts contain 0.5mg.
  • Saffron contains less saturated fat.
  • Mixed nuts have a lower glycemic index than saffron.

Food types used in this article are Spices, saffron and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Saffron vs Mixed nuts infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +15.3%
Contains more PotassiumPotassium +172.8%
Contains more IronIron +325.3%
Contains more ManganeseManganese +1292.5%
Contains more CopperCopper +176.5%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +81%
Contains less SodiumSodium -96.6%
Contains more SeleniumSelenium +505.4%
~equal in Calcium ~117mg

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 +16060%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B6Vitamin B6 +186.9%
Contains more FolateFolate +12%
Contains more Vitamin B1Vitamin B1 +64.3%
Contains more Vitamin B3Vitamin B3 +428%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Saffron Mixed nuts DV% diff.
Manganese 28.408mg 2.04mg 1146%
Iron 11.1mg 2.61mg 106%
Vitamin C 80.8mg 0.5mg 89%
Polyunsaturated fat 2.067g 14.612g 84%
Fats 5.85g 53.95g 74%
Monounsaturated fat 0.429g 28.488g 70%
Copper 0.328mg 0.907mg 64%
Vitamin E 7.82mg 52%
Selenium 5.6µg 33.9µg 51%
Vitamin B6 1.01mg 0.352mg 51%
Vitamin B3 1.46mg 7.709mg 39%
Saturated fat 1.586g 8.711g 32%
Potassium 1724mg 632mg 32%
Phosphorus 252mg 456mg 29%
Vitamin B5 1.14mg 23%
Zinc 1.09mg 3.36mg 21%
Protein 11.43g 20.04g 17%
Calories 310kcal 607kcal 15%
Carbs 65.37g 21.05g 15%
Fiber 3.9g 7g 12%
Choline 52mg 9%
Magnesium 264mg 229mg 8%
Vitamin B1 0.115mg 0.189mg 6%
Sodium 148mg 5mg 6%
Vitamin B2 0.267mg 0.196mg 5%
Vitamin K 5.7µg 5%
Vitamin A 27µg 0µg 3%
Folate 93µg 83µg 3%
Starch 4.2g 2%
Calcium 111mg 117mg 1%
Net carbs 61.47g 14.05g N/A
Sugar 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0.006g 0g 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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +210.5%
Contains more WaterWater +472.1%
Contains more OtherOther +89.2%
Contains more ProteinProtein +75.3%
Contains more FatsFats +822.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 -81.8%
Contains more Mono. FatMonounsaturated fat +6540.6%
Contains more Poly. FatPolyunsaturated fat +606.9%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.