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  6. Trail mix vs. Mixed nuts

Trail mix vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the main differences between trail mix and mixed nuts?

  • Trail mix is richer in vitamin B1, copper, and iron, while mixed nuts are higher in manganese, vitamin B3, magnesium, and phosphorus.
  • Mixed nuts' daily need coverage for manganese is 44% higher.
  • Mixed nuts have 46 times less sodium than trail mix. Trail mix has 229mg of sodium, while mixed nuts have 5mg.

We used Snacks, trail mix, regular and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this comparison.

Infographic

Trail mix 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 113% 23% 60% 114% 328% 88% 148% 30% 135% 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 IronIron +16.9%
Contains more MagnesiumMagnesium +44.9%
Contains more CalciumCalcium +50%
Contains more PhosphorusPhosphorus +32.2%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +97.3%
~equal in Potassium ~632mg
~equal in Copper ~0.907mg
~equal in Zinc ~3.36mg

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 4.7% 0.33% 0% 0% 116% 46% 88% 54% 69% 0% 0% 53% 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 +180%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin B5Vitamin B5 +27.4%
Contains more Vitamin B6Vitamin B6 +18.1%
Contains more FolateFolate +16.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.196mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Trail mix Mixed nuts DV% diff.
Selenium 33.9µg 62%
Vitamin E 7.82mg 52%
Manganese 1.034mg 2.04mg 44%
Monounsaturated fat 12.53g 28.488g 40%
Fats 29.4g 53.95g 38%
Polyunsaturated fat 9.65g 14.612g 33%
Fiber 7g 28%
Vitamin B1 0.462mg 0.189mg 23%
Vitamin B3 4.712mg 7.709mg 19%
Magnesium 158mg 229mg 17%
Phosphorus 345mg 456mg 16%
Saturated fat 5.55g 8.711g 14%
Protein 13.8g 20.04g 12%
Sodium 229mg 5mg 10%
Copper 0.985mg 0.907mg 9%
Choline 52mg 9%
Carbs 44.9g 21.05g 8%
Calories 462kcal 607kcal 7%
Iron 3.05mg 2.61mg 6%
Vitamin B5 0.895mg 1.14mg 5%
Vitamin K 5.7µg 5%
Calcium 78mg 117mg 4%
Vitamin B6 0.298mg 0.352mg 4%
Folate 71µg 83µg 3%
Starch 4.2g 2%
Potassium 685mg 632mg 2%
Vitamin C 1.4mg 0.5mg 1%
Zinc 3.22mg 3.36mg 1%
Net carbs 44.9g 14.05g N/A
Sugar 4.15g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.198mg 0.196mg 0%
Trans fat 0.055g N/A
Tryptophan 0.166mg 0.22mg 0%
Threonine 0.482mg 0.703mg 0%
Isoleucine 0.515mg 0.826mg 0%
Leucine 0.89mg 1.656mg 0%
Lysine 0.515mg 0.782mg 0%
Methionine 0.202mg 0.283mg 0%
Phenylalanine 0.658mg 1.182mg 0%
Valine 0.658mg 1.001mg 0%
Histidine 0.357mg 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
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
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 +113.3%
Contains more WaterWater +342.3%
Contains more ProteinProtein +45.2%
Contains more FatsFats +83.5%
~equal in Other ~2.88g

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
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 -36.3%
Contains more Mono. FatMonounsaturated fat +127.4%
Contains more Poly. FatPolyunsaturated fat +51.4%

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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
  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.