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  6. White Bread vs. Mixed nuts

White Bread vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the main differences between White Bread and Mixed nuts?

  • White Bread is richer in Vitamin B1, while Mixed nuts are higher in Copper, Manganese, Phosphorus, Vitamin E , Magnesium, Zinc, and Selenium.
  • Mixed nuts' daily need coverage for Copper is 90% higher.
  • Mixed nuts have 98 times less Sodium than White Bread. White Bread has 490mg of Sodium, while Mixed nuts have 5mg.

We used Bread, white, commercially prepared (includes soft bread crumbs) and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this comparison.

Infographic

White Bread 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.
White Bread
White Bread
2
:
8
Mixed nuts
Mixed nuts
Contains more Calcium +23.1%
Contains more Iron +38.3%
Contains more Magnesium +895.7%
Contains more Phosphorus +365.3%
Contains more Potassium +401.6%
Contains less Sodium -99%
Contains more Zinc +354.1%
Contains more Copper +798%
Contains more Manganese +280.6%
Contains more Selenium +54.1%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Contains more Calcium +23.1%
Contains more Iron +38.3%
Contains more Magnesium +895.7%
Contains more Phosphorus +365.3%
Contains more Potassium +401.6%
Contains less Sodium -99%
Contains more Zinc +354.1%
Contains more Copper +798%
Contains more Manganese +280.6%
Contains more Selenium +54.1%

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.
White Bread
White Bread
3
:
7
Mixed nuts
Mixed nuts
Contains more Vitamin B1 +182%
Contains more Vitamin B2 +24%
Contains more Folate +33.7%
Contains more Vitamin A +200%
Contains more Vitamin E +3454.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +61.3%
Contains more Vitamin B5 +112.7%
Contains more Vitamin B6 +304.6%
Contains more Vitamin K +2750%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Contains more Vitamin B1 +182%
Contains more Vitamin B2 +24%
Contains more Folate +33.7%
Contains more Vitamin A +200%
Contains more Vitamin E +3454.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +61.3%
Contains more Vitamin B5 +112.7%
Contains more Vitamin B6 +304.6%
Contains more Vitamin K +2750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
2
:
3
Mixed nuts
Mixed nuts
Contains more Carbs +134.8%
Contains more Water +1651%
Contains more Protein +126.4%
Contains more Fats +1520.1%
Contains more Other +45.5%
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Mixed nuts
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 Carbs +134.8%
Contains more Water +1651%
Contains more Protein +126.4%
Contains more Fats +1520.1%
Contains more Other +45.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
1
:
2
Mixed nuts
Mixed nuts
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +4655.9%
Contains more Polyunsaturated fat +812.1%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +4655.9%
Contains more Polyunsaturated fat +812.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
White Bread
White Bread
4
:
1
Mixed nuts
Mixed nuts
Contains more Starch +785%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Mixed nuts
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +785%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White Bread Mixed nuts Opinion
Net carbs 46.72g 14.05g White Bread
Protein 8.85g 20.04g Mixed nuts
Fats 3.33g 53.95g Mixed nuts
Carbs 49.42g 21.05g White Bread
Calories 266kcal 607kcal Mixed nuts
Starch 37.17g 4.2g White Bread
Fructose 2.43g 0g White Bread
Sugar 5.67g 4.15g Mixed nuts
Fiber 2.7g 7g Mixed nuts
Calcium 144mg 117mg White Bread
Iron 3.61mg 2.61mg White Bread
Magnesium 23mg 229mg Mixed nuts
Phosphorus 98mg 456mg Mixed nuts
Potassium 126mg 632mg Mixed nuts
Sodium 490mg 5mg Mixed nuts
Zinc 0.74mg 3.36mg Mixed nuts
Copper 0.101mg 0.907mg Mixed nuts
Manganese 0.536mg 2.04mg Mixed nuts
Selenium 22µg 33.9µg Mixed nuts
Vitamin A 1IU 3IU Mixed nuts
Vitamin E 0.22mg 7.82mg Mixed nuts
Vitamin C 0mg 0.5mg Mixed nuts
Vitamin B1 0.533mg 0.189mg White Bread
Vitamin B2 0.243mg 0.196mg White Bread
Vitamin B3 4.78mg 7.709mg Mixed nuts
Vitamin B5 0.536mg 1.14mg Mixed nuts
Vitamin B6 0.087mg 0.352mg Mixed nuts
Folate 111µg 83µg White Bread
Vitamin K 0.2µg 5.7µg Mixed nuts
Tryptophan 0.22mg Mixed nuts
Threonine 0.703mg Mixed nuts
Isoleucine 0.826mg Mixed nuts
Leucine 1.656mg Mixed nuts
Lysine 0.782mg Mixed nuts
Methionine 0.283mg Mixed nuts
Phenylalanine 1.182mg Mixed nuts
Valine 1.001mg Mixed nuts
Histidine 0.572mg Mixed nuts
Trans Fat 0.027g 0.055g White Bread
Saturated Fat 0.698g 8.711g White Bread
Omega-3 - EPA 0.001g 0.005g Mixed nuts
Monounsaturated Fat 0.599g 28.488g Mixed nuts
Polyunsaturated fat 1.602g 14.612g Mixed nuts
Omega-6 - Eicosadienoic acid 0.002g 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.166g 0.082g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Mixed nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
White Bread
52%
Mixed nuts
Minerals Daily Need Coverage Score
56%
White Bread
139%
Mixed nuts

Comparison summary

Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 8.013g)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $3)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 485mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
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)

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.