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Soup beans vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between soup beans and mixed nuts

  • Soup beans are richer in vitamin A, yet mixed nuts are richer in copper, manganese, phosphorus, magnesium, selenium, vitamin B3, zinc, and vitamin B6.
  • Daily need coverage for copper for mixed nuts is 83% higher.
  • Soup beans contain 542 times more vitamin A than mixed nuts. Soup beans contain 1626IU of vitamin A, while mixed nuts contain 3IU.
  • Soup beans contain less saturated fat.
  • Mixed nuts have a lower glycemic index than soup beans.

Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 +1105.3%
Contains more CalciumCalcium +265.6%
Contains more PotassiumPotassium +261.1%
Contains more IronIron +96.2%
Contains more CopperCopper +466.9%
Contains more ZincZinc +663.6%
Contains more PhosphorusPhosphorus +672.9%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +603.4%
Contains more SeleniumSelenium +391.3%

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% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 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 +260%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B2Vitamin B2 +226.7%
Contains more Vitamin B3Vitamin B3 +1001.3%
Contains more Vitamin B5Vitamin B5 +2750%
Contains more Vitamin B6Vitamin B6 +604%
Contains more FolateFolate +591.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 WaterWater +3680.3%
Contains more ProteinProtein +286.1%
Contains more FatsFats +1441.4%
Contains more CarbsCarbs +88.6%
Contains more OtherOther +89.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 -84.3%
Contains more Mono. FatMonounsaturated fat +1703%
Contains more Poly. FatPolyunsaturated fat +3646.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soup beans Mixed nuts DV% diff.
Polyunsaturated fat 0.39g 14.612g 95%
Copper 0.16mg 0.907mg 83%
Fats 3.5g 53.95g 78%
Manganese 0.29mg 2.04mg 76%
Monounsaturated fat 1.58g 28.488g 67%
Phosphorus 59mg 456mg 57%
Vitamin E 7.82mg 52%
Magnesium 19mg 229mg 50%
Selenium 6.9µg 33.9µg 49%
Vitamin B3 0.7mg 7.709mg 44%
Saturated fat 1.37g 8.711g 33%
Protein 5.19g 20.04g 30%
Zinc 0.44mg 3.36mg 27%
Calories 95kcal 607kcal 26%
Vitamin B6 0.05mg 0.352mg 23%
Vitamin B5 0.04mg 1.14mg 22%
Folate 12µg 83µg 18%
Sodium 400mg 5mg 17%
Iron 1.33mg 2.61mg 16%
Potassium 175mg 632mg 13%
Vitamin B1 0.06mg 0.189mg 11%
Fiber 4.6g 7g 10%
Vitamin B2 0.06mg 0.196mg 10%
Choline 52mg 9%
Calcium 32mg 117mg 9%
Vitamin A 81µg 0µg 9%
Vitamin K 5.7µg 5%
Cholesterol 9mg 0mg 3%
Carbs 11.16g 21.05g 3%
Starch 4.2g 2%
Vitamin B12 0.03µg 0µg 1%
Vitamin C 1.8mg 0.5mg 1%
Net carbs 6.56g 14.05g N/A
Sugar 4.15g N/A
Trans fat 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 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
Soup beans 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
8%
Soup beans
50%
Mixed nuts
Minerals Daily Need Coverage Score
31%
Soup beans
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 7.341g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $3)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 395mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.