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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
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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 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% 1.1% 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% 0.18% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +180%
Contains more Vitamin AVitamin A +500%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Trail mix Mixed nuts Opinion
Calories 462kcal 607kcal Mixed nuts
Protein 13.8g 20.04g Mixed nuts
Fats 29.4g 53.95g Mixed nuts
Vitamin C 1.4mg 0.5mg Trail mix
Net carbs 44.9g 14.05g Trail mix
Carbs 44.9g 21.05g Trail mix
Magnesium 158mg 229mg Mixed nuts
Calcium 78mg 117mg Mixed nuts
Potassium 685mg 632mg Trail mix
Iron 3.05mg 2.61mg Trail mix
Sugar 4.15g Trail mix
Fiber 7g Mixed nuts
Copper 0.985mg 0.907mg Trail mix
Zinc 3.22mg 3.36mg Mixed nuts
Starch 4.2g Mixed nuts
Phosphorus 345mg 456mg Mixed nuts
Sodium 229mg 5mg Mixed nuts
Vitamin A 18IU 3IU Trail mix
Vitamin A 1µg 0µg Trail mix
Vitamin E 7.82mg Mixed nuts
Manganese 1.034mg 2.04mg Mixed nuts
Selenium 33.9µg Mixed nuts
Vitamin B1 0.462mg 0.189mg Trail mix
Vitamin B2 0.198mg 0.196mg Trail mix
Vitamin B3 4.712mg 7.709mg Mixed nuts
Vitamin B5 0.895mg 1.14mg Mixed nuts
Vitamin B6 0.298mg 0.352mg Mixed nuts
Vitamin K 5.7µg Mixed nuts
Folate 71µg 83µg Mixed nuts
Trans Fat 0.055g Trail mix
Choline 52mg Mixed nuts
Saturated Fat 5.55g 8.711g Trail mix
Monounsaturated Fat 12.53g 28.488g Mixed nuts
Polyunsaturated fat 9.65g 14.612g Mixed nuts
Tryptophan 0.166mg 0.22mg Mixed nuts
Threonine 0.482mg 0.703mg Mixed nuts
Isoleucine 0.515mg 0.826mg Mixed nuts
Leucine 0.89mg 1.656mg Mixed nuts
Lysine 0.515mg 0.782mg Mixed nuts
Methionine 0.202mg 0.283mg Mixed nuts
Phenylalanine 0.658mg 1.182mg Mixed nuts
Valine 0.658mg 1.001mg Mixed nuts
Histidine 0.357mg 0.572mg Mixed nuts
Omega-3 - EPA 0.005g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trail mix 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
33%
Trail mix
50%
Mixed nuts
Minerals Daily Need Coverage Score
104%
Trail mix
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Trail mix
Trail mix is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Trail mix
Trail mix is lower in Saturated Fat (difference - 3.161g)
Which food is lower in glycemic index?
Trail mix
Trail mix is lower in glycemic index (difference - 9)
Which food is cheaper?
Trail mix
Trail mix is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 224mg)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.