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Wheat vs. Mixed nuts — In-Depth Nutrition Comparison

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Summary of differences between wheat and mixed nuts

  • Wheat has more selenium, manganese, vitamin B1, iron, and phosphorus; however, mixed nuts are higher in copper, magnesium, folate, and calcium.
  • Wheat covers your daily need for selenium, 101% more than mixed nuts.
  • Wheat has 2 times more vitamin B1 than mixed nuts. While wheat has 0.419mg of vitamin B1, mixed nuts have only 0.189mg.
  • Wheat has less saturated fat.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Wheat, durum and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +34.9%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +47.6%
Contains more SeleniumSelenium +163.7%
Contains more MagnesiumMagnesium +59%
Contains more CalciumCalcium +244.1%
Contains more PotassiumPotassium +46.6%
Contains more CopperCopper +64%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +121.7%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +62%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B5Vitamin B5 +21.9%
Contains more FolateFolate +93%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +237.9%
Contains more WaterWater +426%
Contains more ProteinProtein +46.5%
Contains more FatsFats +2084.2%
Contains more OtherOther +61.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -94.8%
Contains more Mono. FatMonounsaturated fat +8181.4%
Contains more Poly. FatPolyunsaturated fat +1394.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Mixed nuts DV% diff.
Selenium 89.4µg 33.9µg 101%
Polyunsaturated fat 0.978g 14.612g 91%
Fats 2.47g 53.95g 79%
Monounsaturated fat 0.344g 28.488g 70%
Vitamin E 7.82mg 52%
Manganese 3.012mg 2.04mg 42%
Copper 0.553mg 0.907mg 39%
Saturated fat 0.454g 8.711g 38%
Fiber 7g 28%
Magnesium 144mg 229mg 20%
Vitamin B1 0.419mg 0.189mg 19%
Carbs 71.13g 21.05g 17%
Protein 13.68g 20.04g 13%
Calories 339kcal 607kcal 13%
Iron 3.52mg 2.61mg 11%
Folate 43µg 83µg 10%
Choline 52mg 9%
Calcium 34mg 117mg 8%
Phosphorus 508mg 456mg 7%
Zinc 4.16mg 3.36mg 7%
Vitamin B3 6.738mg 7.709mg 6%
Potassium 431mg 632mg 6%
Vitamin B2 0.121mg 0.196mg 6%
Vitamin B6 0.419mg 0.352mg 5%
Vitamin K 5.7µg 5%
Vitamin B5 0.935mg 1.14mg 4%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 71.13g 14.05g N/A
Sugar 4.15g N/A
Sodium 2mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.176mg 0.22mg 0%
Threonine 0.366mg 0.703mg 0%
Isoleucine 0.533mg 0.826mg 0%
Leucine 0.934mg 1.656mg 0%
Lysine 0.303mg 0.782mg 0%
Methionine 0.221mg 0.283mg 0%
Phenylalanine 0.681mg 1.182mg 0%
Valine 0.594mg 1.001mg 0%
Histidine 0.322mg 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
Wheat Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
50%
Mixed nuts
Minerals Daily Need Coverage Score
168%
Wheat
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 8.257g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 26)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.