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Almonds vs. Brunost — In-Depth Nutrition Comparison

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Important differences between Almonds and Brunost

  • Almonds have more Copper, Manganese, Fiber, Magnesium, and Iron, however, Brunost is richer in Vitamin B12, Vitamin B5, and Vitamin A.
  • Almonds' daily need coverage for Copper is 106% more.
  • Almonds contain less Saturated Fat.

The food varieties used in the comparison are Nuts, almonds and Cheese, gjetost.

Infographic

Almonds vs Brunost 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +285.7%
Contains more IronIron +613.5%
Contains more CopperCopper +1188.8%
Contains more ZincZinc +173.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +5347.5%
Contains more CalciumCalcium +48.7%
Contains more PotassiumPotassium +92.2%
Contains more SeleniumSelenium +253.7%
~equal in Phosphorus ~444mg

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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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% 67% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +345%
Contains more FolateFolate +780%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +55550%
Contains more Vitamin B1Vitamin B1 +53.7%
Contains more Vitamin B2Vitamin B2 +21.4%
Contains more Vitamin B5Vitamin B5 +611.5%
Contains more Vitamin B6Vitamin B6 +97.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +119.2%
Contains more FatsFats +69.2%
Contains more CarbsCarbs +97.9%
Contains more WaterWater +204.8%
Contains more OtherOther +60.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
68% 28% 3%
Saturated Fat: Sat. Fat 19.16 g
Monounsaturated Fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated Fat -80.2%
Contains more Mono. FatMonounsaturated Fat +300.4%
Contains more Poly. FatPolyunsaturated fat +1214.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Brunost Opinion
Calories 579kcal 466kcal Almonds
Protein 21.15g 9.65g Almonds
Fats 49.93g 29.51g Almonds
Net carbs 9.05g 42.65g Brunost
Carbs 21.55g 42.65g Brunost
Cholesterol 0mg 94mg Almonds
Magnesium 270mg 70mg Almonds
Calcium 269mg 400mg Brunost
Potassium 733mg 1409mg Brunost
Iron 3.71mg 0.52mg Almonds
Sugar 4.35g Brunost
Fiber 12.5g 0g Almonds
Copper 1.031mg 0.08mg Almonds
Zinc 3.12mg 1.14mg Almonds
Starch 0.72g Almonds
Phosphorus 481mg 444mg Almonds
Sodium 1mg 600mg Almonds
Vitamin A 2IU 1113IU Brunost
Vitamin A 0µg 334µg Brunost
Vitamin E 25.63mg Almonds
Manganese 2.179mg 0.04mg Almonds
Selenium 4.1µg 14.5µg Brunost
Vitamin B1 0.205mg 0.315mg Brunost
Vitamin B2 1.138mg 1.382mg Brunost
Vitamin B3 3.618mg 0.813mg Almonds
Vitamin B5 0.471mg 3.351mg Brunost
Vitamin B6 0.137mg 0.271mg Brunost
Vitamin B12 0µg 2.42µg Brunost
Folate 44µg 5µg Almonds
Trans Fat 0.015g Brunost
Choline 52.1mg Almonds
Saturated Fat 3.802g 19.16g Almonds
Monounsaturated Fat 31.551g 7.879g Almonds
Polyunsaturated fat 12.329g 0.938g Almonds
Tryptophan 0.211mg 0.135mg Almonds
Threonine 0.601mg 0.393mg Almonds
Isoleucine 0.751mg 0.519mg Almonds
Leucine 1.473mg 0.992mg Almonds
Lysine 0.568mg 0.814mg Brunost
Methionine 0.157mg 0.318mg Brunost
Phenylalanine 1.132mg 0.54mg Almonds
Valine 0.855mg 0.765mg Almonds
Histidine 0.539mg 0.293mg Almonds
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Brunost
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
81%
Brunost
Minerals Daily Need Coverage Score
142%
Almonds
72%
Brunost

Comparison summary

Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 4.35g)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Almonds
Almonds is lower in Saturated Fat (difference - 15.358g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 27)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $0.6)
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.
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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.