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  6. Brunost vs. Flax

Brunost vs. Flax — In-Depth Nutrition Comparison

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Differences between Brunost and Flax

  • Brunost is higher in Vitamin B12, Vitamin B2, and Vitamin B5, however, Flax is richer in Copper, Vitamin B1, Fiber, Manganese, Magnesium, and Iron.
  • Flax's daily need coverage for Copper is 127% higher.
  • Flax has less Saturated Fat.

The food types used in this comparison are Cheese, gjetost and Seeds, flaxseed.

Infographic

Brunost vs Flax 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.
Brunost
Brunost
2
:
8
Flax
Flax
Contains more Calcium +56.9%
Contains more Potassium +73.3%
Contains more Iron +1001.9%
Contains more Magnesium +460%
Contains more Phosphorus +44.6%
Contains less Sodium -95%
Contains more Zinc +280.7%
Contains more Copper +1425%
Contains more Manganese +6105%
Contains more Selenium +75.2%
Brunost
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +56.9%
Contains more Potassium +73.3%
Contains more Iron +1001.9%
Contains more Magnesium +460%
Contains more Phosphorus +44.6%
Contains less Sodium -95%
Contains more Zinc +280.7%
Contains more Copper +1425%
Contains more Manganese +6105%
Contains more Selenium +75.2%

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.
Brunost
Brunost
4
:
8
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +758.4%
Contains more Vitamin B5 +240.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +421.9%
Contains more Vitamin B3 +278.8%
Contains more Vitamin B6 +74.5%
Contains more Folate +1640%
Brunost
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +758.4%
Contains more Vitamin B5 +240.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +421.9%
Contains more Vitamin B3 +278.8%
Contains more Vitamin B6 +74.5%
Contains more Folate +1640%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brunost
Brunost
3
:
2
Flax
Flax
Contains more Carbs +47.7%
Contains more Water +93.1%
Contains more Other +28%
Contains more Protein +89.5%
Contains more Fats +42.9%
Brunost
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
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Carbs +47.7%
Contains more Water +93.1%
Contains more Other +28%
Contains more Protein +89.5%
Contains more Fats +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brunost
Brunost
1
:
2
Flax
Flax
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +2962.9%
Equal in Monounsaturated Fat - 7.527
Brunost
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +2962.9%
Equal in Monounsaturated Fat - 7.527

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brunost Flax Opinion
Net carbs 42.65g 1.58g Brunost
Protein 9.65g 18.29g Flax
Fats 29.51g 42.16g Flax
Carbs 42.65g 28.88g Brunost
Calories 466kcal 534kcal Flax
Sugar 1.55g Brunost
Fiber 0g 27.3g Flax
Calcium 400mg 255mg Brunost
Iron 0.52mg 5.73mg Flax
Magnesium 70mg 392mg Flax
Phosphorus 444mg 642mg Flax
Potassium 1409mg 813mg Brunost
Sodium 600mg 30mg Flax
Zinc 1.14mg 4.34mg Flax
Copper 0.08mg 1.22mg Flax
Manganese 0.04mg 2.482mg Flax
Selenium 14.5µg 25.4µg Flax
Vitamin A 1113IU 0IU Brunost
Vitamin A RAE 334µg 0µg Brunost
Vitamin E 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.315mg 1.644mg Flax
Vitamin B2 1.382mg 0.161mg Brunost
Vitamin B3 0.813mg 3.08mg Flax
Vitamin B5 3.351mg 0.985mg Brunost
Vitamin B6 0.271mg 0.473mg Flax
Folate 5µg 87µg Flax
Vitamin B12 2.42µg 0µg Brunost
Vitamin K 4.3µg Flax
Tryptophan 0.135mg 0.297mg Flax
Threonine 0.393mg 0.766mg Flax
Isoleucine 0.519mg 0.896mg Flax
Leucine 0.992mg 1.235mg Flax
Lysine 0.814mg 0.862mg Flax
Methionine 0.318mg 0.37mg Flax
Phenylalanine 0.54mg 0.957mg Flax
Valine 0.765mg 1.072mg Flax
Histidine 0.293mg 0.472mg Flax
Cholesterol 94mg 0mg Flax
Saturated Fat 19.16g 3.663g Flax
Monounsaturated Fat 7.879g 7.527g Brunost
Polyunsaturated fat 0.938g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
87%
Brunost
63%
Flax
Minerals Daily Need Coverage Score
72%
Brunost
191%
Flax

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 570mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 15.497g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 27)
Which food is cheaper?
?
The foods are relatively equal in price ($3)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.