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  6. Trail mix vs. Dolma

Trail mix vs. Dolma — In-Depth Nutrition Comparison

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Significant differences between trail mix and dolma

  • Trail mix has more copper, vitamin B1, phosphorus, magnesium, manganese, potassium, and vitamin B3; however, dolma is richer in vitamin A and vitamin B12.
  • Dolma covers your daily vitamin A needs 104% more than trail mix.
  • Dolma has 9 times less copper than trail mix. Trail mix has 0.985mg of copper, while dolma has 0.11mg.

Specific food types used in this comparison are Snacks, trail mix, regular and .

Infographic

Trail mix vs Dolma 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 113% 23% 60% 114% 328% 88% 148% 30% 135% 0%
Dolma
Dolma
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 20% 18% 77% 37% 93% 48% 56% 53% 63%
Contains more MagnesiumMagnesium +562.2%
Contains more CalciumCalcium +15%
Contains more PotassiumPotassium +236.2%
Contains more IronIron +48.8%
Contains more CopperCopper +795.5%
Contains more PhosphorusPhosphorus +207.5%
Contains less SodiumSodium -47%
Contains more ManganeseManganese +152.2%
~equal in Zinc ~3.4mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 0.33% 0% 116% 46% 88% 54% 69% 0% 0% 53%
Dolma
Dolma
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 62% 7.8% 15% 32% 50% 23% 55% 173% 32% 20%
Contains more Vitamin B1Vitamin B1 +670%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more Vitamin B3Vitamin B3 +75.2%
Contains more Vitamin B5Vitamin B5 +135.5%
Contains more Vitamin B6Vitamin B6 +24.2%
Contains more FolateFolate +170.4%
Contains more Vitamin CVitamin C +172.9%
Contains more Vitamin AVitamin A +18423%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Trail mix Dolma DV% diff.
Copper 0.985mg 0.11mg 97%
Polyunsaturated fat 9.65g 0.5g 61%
Vitamin B12 0µg 1.38µg 58%
Vitamin B1 0.462mg 0.06mg 34%
Phosphorus 345mg 112.18mg 33%
Magnesium 158mg 23.86mg 32%
Manganese 1.034mg 0.41mg 27%
Fats 29.4g 12.8g 26%
Selenium 11.6µg 21%
Cholesterol 0mg 59.15mg 20%
Vitamin A 1µg 185.23µg 20%
Monounsaturated fat 12.53g 5.24g 18%
Potassium 685mg 203.75mg 14%
Calories 462kcal 199.04kcal 13%
Carbs 44.9g 6.36g 13%
Iron 3.05mg 2.05mg 13%
Vitamin B3 4.712mg 2.69mg 13%
Vitamin K 12.84µg 11%
Folate 71µg 26.26µg 11%
Vitamin B5 0.895mg 0.38mg 10%
Sodium 229mg 432.02mg 9%
Choline 43.34mg 8%
Fiber 1.5g 6%
Vitamin B2 0.198mg 0.14mg 4%
Vitamin B6 0.298mg 0.24mg 4%
Vitamin C 1.4mg 3.82mg 3%
Vitamin E 0.39mg 3%
Zinc 3.22mg 3.4mg 2%
Saturated fat 5.55g 5.92g 2%
Protein 13.8g 14.3g 1%
Calcium 78mg 67.83mg 1%
Protein per 100 calories 3g 7.2g N/A
Calories per 10 g protein 335kcal 139kcal N/A
Weight per 100 calories 22g 50g N/A
Unsaturated / Saturated Fat ratio 4 0.97 N/A
Net carbs 44.9g 4.86g N/A
Vitamin D* 1.1 IU 0%
Sugar 1.06g N/A
Trans fat 0.65g N/A
Tryptophan 0.166mg 0.07mg 0%
Threonine 0.482mg 0.53mg 0%
Isoleucine 0.515mg 0.6mg 0%
Leucine 0.89mg 1.06mg 0%
Lysine 0.515mg 1.11mg 0%
Methionine 0.202mg 0.35mg 0%
Phenylalanine 0.658mg 0.54mg 0%
Valine 0.658mg 0.68mg 0%
Histidine 0.357mg 0.44mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.02g N/A
Omega-6 - Linoleic acid 0.11g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 29% 45% 9% 3%
Protein: 13.8 g
Fats: 29.4 g
Carbs: 44.9 g
Water: 9.2 g
Other: 2.7 g
Dolma
Dolma
2
14% 12% 6% 68%
Protein: 14.3 g
Fats: 12.8 g
Carbs: 6.36 g
Water: 70.88 g
Other: 0 g
Contains more FatsFats +129.7%
Contains more CarbsCarbs +606%
Contains more OtherOther +∞%
Contains more WaterWater +670.4%
~equal in Protein ~14.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 45% 35%
Saturated fat: Sat. Fat 5.55 g
Monounsaturated fat: Mono. Fat 12.53 g
Polyunsaturated fat: Poly. Fat 9.65 g
Dolma
Dolma
0
51% 45% 4%
Saturated fat: Sat. Fat 5.92 g
Monounsaturated fat: Mono. Fat 5.24 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains more Mono. FatMonounsaturated fat +139.1%
Contains more Poly. FatPolyunsaturated fat +1830%
~equal in Saturated fat ~5.92g

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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. Trail mix - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167561/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.