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Brunost vs. Pea raw — In-Depth Nutrition Comparison

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A recap on the differences between brunost and pea raw

  • Brunost has more vitamin B12, vitamin B2, vitamin B5, phosphorus, calcium, and potassium; however, pea raw is higher in vitamin C.
  • Brunost covers your daily vitamin B12 needs 101% more than pea raw.
  • The glycemic index of pea raw is higher.

Food varieties used in this article are Cheese, gjetost and Peas, green, raw.

Infographic

Brunost vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +112.1%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +477.5%
Contains more PhosphorusPhosphorus +311.1%
Contains more SeleniumSelenium +705.6%
Contains more IronIron +182.7%
Contains more CopperCopper +120%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +925%
~equal in Zinc ~1.24mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin AVitamin A +778.9%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more Vitamin B2Vitamin B2 +947%
Contains more Vitamin B5Vitamin B5 +3122.1%
Contains more Vitamin B6Vitamin B6 +60.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +157.1%
Contains more FolateFolate +1200%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brunost Pea raw DV% diff.
Vitamin B12 2.42µg 0µg 101%
Vitamin B2 1.382mg 0.132mg 96%
Saturated fat 19.16g 0.071g 87%
Vitamin B5 3.351mg 0.104mg 65%
Phosphorus 444mg 108mg 48%
Fats 29.51g 0.4g 45%
Vitamin C 0mg 40mg 44%
Calcium 400mg 25mg 38%
Potassium 1409mg 244mg 34%
Vitamin A 334µg 38µg 33%
Cholesterol 94mg 0mg 31%
Sodium 600mg 5mg 26%
Selenium 14.5µg 1.8µg 23%
Fiber 0g 5.7g 23%
Vitamin K 24.8µg 21%
Monounsaturated fat 7.879g 0.035g 20%
Calories 466kcal 81kcal 19%
Manganese 0.04mg 0.41mg 16%
Folate 5µg 65µg 15%
Iron 0.52mg 1.47mg 12%
Copper 0.08mg 0.176mg 11%
Magnesium 70mg 33mg 9%
Carbs 42.65g 14.45g 9%
Protein 9.65g 5.42g 8%
Vitamin B3 0.813mg 2.09mg 8%
Vitamin B6 0.271mg 0.169mg 8%
Choline 28.4mg 5%
Polyunsaturated fat 0.938g 0.187g 5%
Vitamin B1 0.315mg 0.266mg 4%
Vitamin E 0.13mg 1%
Zinc 1.14mg 1.24mg 1%
Net carbs 42.65g 8.75g N/A
Sugar 5.67g N/A
Tryptophan 0.135mg 0.037mg 0%
Threonine 0.393mg 0.203mg 0%
Isoleucine 0.519mg 0.195mg 0%
Leucine 0.992mg 0.323mg 0%
Lysine 0.814mg 0.317mg 0%
Methionine 0.318mg 0.082mg 0%
Phenylalanine 0.54mg 0.2mg 0%
Valine 0.765mg 0.235mg 0%
Histidine 0.293mg 0.107mg 0%
Fructose 0.39g 0%

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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +78%
Contains more FatsFats +7277.5%
Contains more CarbsCarbs +195.2%
Contains more OtherOther +446%
Contains more WaterWater +486.8%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +22411.4%
Contains more Poly. FatPolyunsaturated fat +401.6%
Contains less Sat. FatSaturated fat -99.6%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.