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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, Vitamin B5, and Vitamin A, however, Brazil nut is richer in Selenium, Copper, Magnesium, Manganese, and Phosphorus.
  • Daily need coverage for Selenium from Brazil nut is 3459% higher.
  • Brazil nut has less Cholesterol.

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% 67% 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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brunost Brazil nut Opinion
Calories 466kcal 659kcal Brazil nut
Protein 9.65g 14.32g Brazil nut
Fats 29.51g 67.1g Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Net carbs 42.65g 4.24g Brunost
Carbs 42.65g 11.74g Brunost
Cholesterol 94mg 0mg Brazil nut
Magnesium 70mg 376mg Brazil nut
Calcium 400mg 160mg Brunost
Potassium 1409mg 659mg Brunost
Iron 0.52mg 2.43mg Brazil nut
Sugar 2.33g Brunost
Fiber 0g 7.5g Brazil nut
Copper 0.08mg 1.743mg Brazil nut
Zinc 1.14mg 4.06mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 444mg 725mg Brazil nut
Sodium 600mg 3mg Brazil nut
Vitamin A 1113IU 0IU Brunost
Vitamin A 334µg 0µg Brunost
Vitamin E 5.65mg Brazil nut
Manganese 0.04mg 1.223mg Brazil nut
Selenium 14.5µg 1917µg Brazil nut
Vitamin B1 0.315mg 0.617mg Brazil nut
Vitamin B2 1.382mg 0.035mg Brunost
Vitamin B3 0.813mg 0.295mg Brunost
Vitamin B5 3.351mg 0.184mg Brunost
Vitamin B6 0.271mg 0.101mg Brunost
Vitamin B12 2.42µg 0µg Brunost
Folate 5µg 22µg Brazil nut
Choline 28.8mg Brazil nut
Saturated Fat 19.16g 16.134g Brazil nut
Monounsaturated Fat 7.879g 23.879g Brazil nut
Polyunsaturated fat 0.938g 24.399g Brazil nut
Tryptophan 0.135mg 0.135mg
Threonine 0.393mg 0.365mg Brunost
Isoleucine 0.519mg 0.518mg Brunost
Leucine 0.992mg 1.19mg Brazil nut
Lysine 0.814mg 0.49mg Brunost
Methionine 0.318mg 1.124mg Brazil nut
Phenylalanine 0.54mg 0.639mg Brazil nut
Valine 0.765mg 0.76mg Brunost
Histidine 0.293mg 0.409mg Brazil nut
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
72%
Brunost
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 2.33g)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 597mg)
Which food is lower in Saturated Fat?
Brazil nut
Brazil nut is lower in Saturated Fat (difference - 3.026g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 17)
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. 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.