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Trail mix vs. Rice cakes — In-Depth Nutrition Comparison

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Differences between trail mix and rice cakes

  • Trail mix has more copper, vitamin B1, iron, vitamin B6, folate, potassium, and vitamin B2, while rice cakes have more manganese and vitamin B3.
  • Rice cakes' daily need coverage for manganese is 224% higher.
  • Rice cakes contain 9 times less saturated fat than trail mix. Trail mix contains 5.55g of saturated fat, while rice cakes contain 0.64g.
  • Trail mix has a lower glycemic index. The glycemic index of trail mix is 15, while the glycemic index of rice cakes is 82.

The food types used in this comparison are Snacks, trail mix, regular and Snacks, rice cakes, brown rice, buckwheat.

Infographic

Trail mix vs Rice cakes 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 108% 3.3% 26% 43% 127% 68% 163% 15% 806% 89%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +129.1%
Contains more IronIron +167.5%
Contains more CopperCopper +159.2%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +10.1%
Contains less SodiumSodium -49.3%
Contains more ManganeseManganese +497.7%
~equal in Magnesium ~151mg

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 0% 0% 0% 0% 14% 24% 152% 70% 30% 0% 0% 16% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +725%
Contains more Vitamin B2Vitamin B2 +92.2%
Contains more Vitamin B6Vitamin B6 +129.2%
Contains more FolateFolate +238.1%
Contains more Vitamin B3Vitamin B3 +71.8%
Contains more Vitamin B5Vitamin B5 +29.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Trail mix Rice cakes DV% diff.
Manganese 1.034mg 6.18mg 224%
Copper 0.985mg 0.38mg 67%
Polyunsaturated fat 9.65g 1.11g 57%
Fats 29.4g 3.5g 40%
Vitamin B1 0.462mg 0.056mg 34%
Selenium 16.4µg 30%
Monounsaturated fat 12.53g 1.11g 29%
Iron 3.05mg 1.14mg 24%
Saturated fat 5.55g 0.64g 22%
Vitamin B3 4.712mg 8.096mg 21%
Fiber 3.8g 15%
Vitamin B6 0.298mg 0.13mg 13%
Folate 71µg 21µg 13%
Carbs 44.9g 80.1g 12%
Potassium 685mg 299mg 11%
Protein 13.8g 9g 10%
Vitamin B2 0.198mg 0.103mg 7%
Calcium 78mg 11mg 7%
Zinc 3.22mg 2.5mg 7%
Phosphorus 345mg 380mg 5%
Sodium 229mg 116mg 5%
Vitamin B5 0.895mg 1.16mg 5%
Calories 462kcal 380kcal 4%
Magnesium 158mg 151mg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 44.9g 76.3g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.166mg 0.125mg 0%
Threonine 0.482mg 0.34mg 0%
Isoleucine 0.515mg 0.358mg 0%
Leucine 0.89mg 0.638mg 0%
Lysine 0.515mg 0.414mg 0%
Methionine 0.202mg 0.152mg 0%
Phenylalanine 0.658mg 0.399mg 0%
Valine 0.658mg 0.489mg 0%
Histidine 0.357mg 0.218mg 0%

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
9% 4% 80% 6%
Protein: 9 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 5.9 g
Other: 1.5 g
Contains more ProteinProtein +53.3%
Contains more FatsFats +740%
Contains more WaterWater +55.9%
Contains more OtherOther +80%
Contains more CarbsCarbs +78.4%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.64 g
Monounsaturated fat: Mono. Fat 1.11 g
Polyunsaturated fat: Poly. Fat 1.11 g
Contains more Mono. FatMonounsaturated fat +1028.8%
Contains more Poly. FatPolyunsaturated fat +769.4%
Contains less Sat. FatSaturated fat -88.5%

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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. Rice cakes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167967/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.