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  6. Brunost vs. Brazil nut

Brunost vs. Brazil nut — In-Depth Nutrition Comparison

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How are brunost and brazil nut different?

  • Brunost is higher in vitamin B2, vitamin B12, and vitamin B5; however, brazil nut is richer in selenium, copper, magnesium, manganese, phosphorus, and fiber.
  • Daily need coverage for selenium for brazil nut is 3459% higher.
  • Brazil nut has less cholesterol.
  • Brazil nut has a lower glycemic index (10) than brunost (27).

Cheese, gjetost and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.

Infographic

Brunost vs Brazil nut 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +113.8%
Contains more MagnesiumMagnesium +437.1%
Contains more IronIron +367.3%
Contains more CopperCopper +2078.8%
Contains more ZincZinc +256.1%
Contains more PhosphorusPhosphorus +63.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2957.5%
Contains more SeleniumSelenium +13120.7%

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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +3848.6%
Contains more Vitamin B3Vitamin B3 +175.6%
Contains more Vitamin B5Vitamin B5 +1721.2%
Contains more Vitamin B6Vitamin B6 +168.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +95.9%
Contains more FolateFolate +340%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brunost Brazil nut DV% diff.
Selenium 14.5µg 1917µg 3459%
Copper 0.08mg 1.743mg 185%
Polyunsaturated fat 0.938g 24.399g 156%
Vitamin B2 1.382mg 0.035mg 104%
Vitamin B12 2.42µg 0µg 101%
Magnesium 70mg 376mg 73%
Vitamin B5 3.351mg 0.184mg 63%
Fats 29.51g 67.1g 58%
Manganese 0.04mg 1.223mg 51%
Monounsaturated fat 7.879g 23.879g 40%
Phosphorus 444mg 725mg 40%
Vitamin E 5.65mg 38%
Vitamin A 334µg 0µg 37%
Cholesterol 94mg 0mg 31%
Fiber 0g 7.5g 30%
Zinc 1.14mg 4.06mg 27%
Sodium 600mg 3mg 26%
Vitamin B1 0.315mg 0.617mg 25%
Calcium 400mg 160mg 24%
Iron 0.52mg 2.43mg 24%
Potassium 1409mg 659mg 22%
Saturated fat 19.16g 16.134g 14%
Vitamin B6 0.271mg 0.101mg 13%
Calories 466kcal 659kcal 10%
Carbs 42.65g 11.74g 10%
Protein 9.65g 14.32g 9%
Choline 28.8mg 5%
Folate 5µg 22µg 4%
Vitamin B3 0.813mg 0.295mg 3%
Vitamin C 0mg 0.7mg 1%
Net carbs 42.65g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.135mg 0%
Threonine 0.393mg 0.365mg 0%
Isoleucine 0.519mg 0.518mg 0%
Leucine 0.992mg 1.19mg 0%
Lysine 0.814mg 0.49mg 0%
Methionine 0.318mg 1.124mg 0%
Phenylalanine 0.54mg 0.639mg 0%
Valine 0.765mg 0.76mg 0%
Histidine 0.293mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
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 CarbsCarbs +263.3%
Contains more WaterWater +293%
Contains more OtherOther +38.9%
Contains more ProteinProtein +48.4%
Contains more FatsFats +127.4%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -15.8%
Contains more Mono. FatMonounsaturated fat +203.1%
Contains more Poly. FatPolyunsaturated fat +2501.2%

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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. 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.