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  6. Brazil nut vs. Romano cheese

Brazil nut vs. Romano cheese — In-Depth Nutrition Comparison

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What are the main differences between Brazil nut and Romano cheese?

  • Brazil nut is richer in Selenium, Copper, Magnesium, Manganese, Vitamin B1, and Vitamin E , while Romano cheese is higher in Calcium, and Vitamin B12.
  • Brazil nut's daily need coverage for Selenium is 3459% higher.
  • Romano cheese has 61 times less Manganese than Brazil nut. Brazil nut has 1.223mg of Manganese, while Romano cheese has 0.02mg.
  • Brazil nut is lower in Sodium.

We used Nuts, brazilnuts, dried, unblanched and Cheese, romano types in this comparison.

Infographic

Brazil nut vs Romano cheese 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.
Brazil nut
Brazil nut
8
:
2
Romano cheese
Romano cheese
Contains more Iron +215.6%
Contains more Magnesium +817.1%
Contains more Potassium +666.3%
Contains less Sodium -99.8%
Contains more Zinc +57.4%
Contains more Copper +5710%
Contains more Manganese +6015%
Contains more Selenium +13120.7%
Contains more Calcium +565%
Equal in Phosphorus - 760
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +215.6%
Contains more Magnesium +817.1%
Contains more Potassium +666.3%
Contains less Sodium -99.8%
Contains more Zinc +57.4%
Contains more Copper +5710%
Contains more Manganese +6015%
Contains more Selenium +13120.7%
Contains more Calcium +565%
Equal in Phosphorus - 760

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.
Brazil nut
Brazil nut
6
:
6
Romano cheese
Romano cheese
Contains more Vitamin E +2356.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1567.6%
Contains more Vitamin B3 +283.1%
Contains more Vitamin B6 +18.8%
Contains more Folate +214.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +957.1%
Contains more Vitamin B5 +130.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Brazil nut
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%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin E +2356.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1567.6%
Contains more Vitamin B3 +283.1%
Contains more Vitamin B6 +18.8%
Contains more Folate +214.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +957.1%
Contains more Vitamin B5 +130.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
3
Romano cheese
Romano cheese
Contains more Fats +149.1%
Contains more Carbs +223.4%
Contains more Protein +122.1%
Contains more Water +803.8%
Contains more Other +96.5%
Brazil nut
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
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Fats +149.1%
Contains more Carbs +223.4%
Contains more Protein +122.1%
Contains more Water +803.8%
Contains more Other +96.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
0
Romano cheese
Romano cheese
Contains more Monounsaturated Fat +204.7%
Contains more Polyunsaturated fat +4014.5%
Equal in Saturated Fat - 17.115
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains more Monounsaturated Fat +204.7%
Contains more Polyunsaturated fat +4014.5%
Equal in Saturated Fat - 17.115

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Romano cheese Opinion
Net carbs 4.24g 3.63g Brazil nut
Protein 14.32g 31.8g Romano cheese
Fats 67.1g 26.94g Brazil nut
Carbs 11.74g 3.63g Brazil nut
Calories 659kcal 387kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 0.73g Romano cheese
Fiber 7.5g 0g Brazil nut
Calcium 160mg 1064mg Romano cheese
Iron 2.43mg 0.77mg Brazil nut
Magnesium 376mg 41mg Brazil nut
Phosphorus 725mg 760mg Romano cheese
Potassium 659mg 86mg Brazil nut
Sodium 3mg 1433mg Brazil nut
Zinc 4.06mg 2.58mg Brazil nut
Copper 1.743mg 0.03mg Brazil nut
Manganese 1.223mg 0.02mg Brazil nut
Selenium 1917µg 14.5µg Brazil nut
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 5.65mg 0.23mg Brazil nut
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.037mg Brazil nut
Vitamin B2 0.035mg 0.37mg Romano cheese
Vitamin B3 0.295mg 0.077mg Brazil nut
Vitamin B5 0.184mg 0.424mg Romano cheese
Vitamin B6 0.101mg 0.085mg Brazil nut
Folate 22µg 7µg Brazil nut
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Tryptophan 0.135mg 0.429mg Romano cheese
Threonine 0.365mg 1.171mg Romano cheese
Isoleucine 0.518mg 1.685mg Romano cheese
Leucine 1.19mg 3.071mg Romano cheese
Lysine 0.49mg 2.941mg Romano cheese
Methionine 1.124mg 0.852mg Brazil nut
Phenylalanine 0.639mg 1.71mg Romano cheese
Valine 0.76mg 2.183mg Romano cheese
Histidine 0.409mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Brazil nut
Saturated Fat 16.134g 17.115g Brazil nut
Monounsaturated Fat 23.879g 7.838g Brazil nut
Polyunsaturated fat 24.399g 0.593g Brazil nut
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
Brazil nut Romano cheese
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
28%
Brazil nut
28%
Romano cheese
Minerals Daily Need Coverage Score
1208%
Brazil nut
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1430mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Brazil nut
Brazil nut is lower in Saturated Fat (difference - 0.981g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 17)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $1.2)
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.