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Cheddar Cheese vs. Brazil nut — In-Depth Nutrition Comparison

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What are the differences between Cheddar Cheese and Brazil nut?

  • Cheddar Cheese is higher in Calcium, Vitamin B12, and Vitamin A RAE, however, Brazil nut is richer in Selenium, Copper, Magnesium, Manganese, Vitamin B1, and Phosphorus.
  • Brazil nut's daily need coverage for Selenium is 3434% more.
  • Brazil nut has less Cholesterol.

We used Cheese, cheddar and Nuts, brazilnuts, dried, unblanched types in this article.

Infographic

Cheddar Cheese vs Brazil nut 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.
Contains more Calcium +343.8%
Contains more Iron +1635.7%
Contains more Magnesium +1292.6%
Contains more Phosphorus +59.3%
Contains more Potassium +767.1%
Contains less Sodium -99.5%
Contains more Zinc +11.5%
Contains more Copper +5710%
Contains more Manganese +4429.6%
Contains more Selenium +6626.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Calcium +343.8%
Contains more Iron +1635.7%
Contains more Magnesium +1292.6%
Contains more Phosphorus +59.3%
Contains more Potassium +767.1%
Contains less Sodium -99.5%
Contains more Zinc +11.5%
Contains more Copper +5710%
Contains more Manganese +4429.6%
Contains more Selenium +6626.3%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1122.9%
Contains more Vitamin B5 +122.8%
Contains more Folate +22.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +695.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2027.6%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1122.9%
Contains more Vitamin B5 +122.8%
Contains more Folate +22.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +695.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2027.6%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +53%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +59.7%
Contains more Water +982.5%
Contains more Fats +101.4%
Contains more Carbs +279.9%
Equal in Other - 3.42
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more Protein +59.7%
Contains more Water +982.5%
Contains more Fats +101.4%
Contains more Carbs +279.9%
Equal in Other - 3.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -14.5%
Contains more Monounsaturated Fat +158.3%
Contains more Polyunsaturated fat +1617%
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -14.5%
Contains more Monounsaturated Fat +158.3%
Contains more Polyunsaturated fat +1617%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
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.
Cheddar Cheese Brazil nut
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Brazil nut Opinion
Net carbs 3.09g 4.24g Brazil nut
Protein 22.87g 14.32g Cheddar Cheese
Fats 33.31g 67.1g Brazil nut
Carbs 3.09g 11.74g Brazil nut
Calories 404kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 0.48g 2.33g Cheddar Cheese
Fiber 0g 7.5g Brazil nut
Calcium 710mg 160mg Cheddar Cheese
Iron 0.14mg 2.43mg Brazil nut
Magnesium 27mg 376mg Brazil nut
Phosphorus 455mg 725mg Brazil nut
Potassium 76mg 659mg Brazil nut
Sodium 653mg 3mg Brazil nut
Zinc 3.64mg 4.06mg Brazil nut
Copper 0.03mg 1.743mg Brazil nut
Manganese 0.027mg 1.223mg Brazil nut
Selenium 28.5µg 1917µg Brazil nut
Vitamin A 1242IU 0IU Cheddar Cheese
Vitamin A RAE 330µg 0µg Cheddar Cheese
Vitamin E 0.71mg 5.65mg Brazil nut
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 0.029mg 0.617mg Brazil nut
Vitamin B2 0.428mg 0.035mg Cheddar Cheese
Vitamin B3 0.059mg 0.295mg Brazil nut
Vitamin B5 0.41mg 0.184mg Cheddar Cheese
Vitamin B6 0.066mg 0.101mg Brazil nut
Folate 27µg 22µg Cheddar Cheese
Vitamin B12 1.1µg 0µg Cheddar Cheese
Vitamin K 2.4µg 0µg Cheddar Cheese
Tryptophan 0.547mg 0.135mg Cheddar Cheese
Threonine 1.044mg 0.365mg Cheddar Cheese
Isoleucine 1.206mg 0.518mg Cheddar Cheese
Leucine 1.939mg 1.19mg Cheddar Cheese
Lysine 1.025mg 0.49mg Cheddar Cheese
Methionine 0.547mg 1.124mg Brazil nut
Phenylalanine 1.074mg 0.639mg Cheddar Cheese
Valine 1.404mg 0.76mg Cheddar Cheese
Histidine 0.547mg 0.409mg Cheddar Cheese
Cholesterol 99mg 0mg Brazil nut
Trans Fat 0.917g Brazil nut
Saturated Fat 18.867g 16.134g Brazil nut
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 23.879g Brazil nut
Polyunsaturated fat 1.421g 24.399g Brazil nut
Omega-6 - Eicosadienoic acid 0.007g 0g Cheddar Cheese
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Brazil nut
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%
Cheddar Cheese
28%
Brazil nut
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 1.85g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 10)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $1.4)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 650mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Brazil nut
Brazil nut is lower in Saturated Fat (difference - 2.733g)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
?
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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.