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Brunost vs. Almond — In-Depth Nutrition Comparison

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Important differences between Brunost and Almond

  • Brunost has more Vitamin B12, Vitamin B5, and Vitamin A RAE, however, Almond is richer in Copper, Manganese, Fiber, Magnesium, and Iron.
  • Almond's daily need coverage for Copper is 106% more.
  • Almond contains less Cholesterol.

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

Infographic

Brunost vs Almond 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Almond
6
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%
Contains more CalciumCalcium +48.7%
Contains more PotassiumPotassium +92.2%
Contains more SeleniumSelenium +253.7%
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%
~equal in Phosphorus ~481mg

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% 67% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Almond
4
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%
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 +∞%
Contains more Vitamin B3Vitamin B3 +345%
Contains more FolateFolate +780%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Almond
2
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
Contains more CarbsCarbs +97.9%
Contains more WaterWater +204.8%
Contains more OtherOther +60.5%
Contains more ProteinProtein +119.2%
Contains more FatsFats +69.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated Fat: Sat. Fat 19.16 g
Monounsaturated Fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Almond
3
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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.
Brunost Almond
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 Brunost Almond Opinion
Calories 466kcal 579kcal Almond
Protein 9.65g 21.15g Almond
Fats 29.51g 49.93g Almond
Net carbs 42.65g 9.05g Brunost
Carbs 42.65g 21.55g Brunost
Cholesterol 94mg 0mg Almond
Magnesium 70mg 270mg Almond
Calcium 400mg 269mg Brunost
Potassium 1409mg 733mg Brunost
Iron 0.52mg 3.71mg Almond
Sugar 4.35g Brunost
Fiber 0g 12.5g Almond
Copper 0.08mg 1.031mg Almond
Zinc 1.14mg 3.12mg Almond
Starch 0.72g Almond
Phosphorus 444mg 481mg Almond
Sodium 600mg 1mg Almond
Vitamin A 1113IU 2IU Brunost
Vitamin A RAE 334µg 0µg Brunost
Vitamin E 25.63mg Almond
Manganese 0.04mg 2.179mg Almond
Selenium 14.5µg 4.1µg Brunost
Vitamin B1 0.315mg 0.205mg Brunost
Vitamin B2 1.382mg 1.138mg Brunost
Vitamin B3 0.813mg 3.618mg Almond
Vitamin B5 3.351mg 0.471mg Brunost
Vitamin B6 0.271mg 0.137mg Brunost
Vitamin B12 2.42µg 0µg Brunost
Folate 5µg 44µg Almond
Trans Fat 0.015g Brunost
Choline 52.1mg Almond
Saturated Fat 19.16g 3.802g Almond
Monounsaturated Fat 7.879g 31.551g Almond
Polyunsaturated fat 0.938g 12.329g Almond
Tryptophan 0.135mg 0.211mg Almond
Threonine 0.393mg 0.601mg Almond
Isoleucine 0.519mg 0.751mg Almond
Leucine 0.992mg 1.473mg Almond
Lysine 0.814mg 0.568mg Brunost
Methionine 0.318mg 0.157mg Brunost
Phenylalanine 0.54mg 1.132mg Almond
Valine 0.765mg 0.855mg Almond
Histidine 0.293mg 0.539mg Almond
Fructose 0.11g Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Almond
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
81%
Brunost
78%
Almond
Minerals Daily Need Coverage Score
72%
Brunost
142%
Almond

Comparison summary

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