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Brunost vs. Walnut — In-Depth Nutrition Comparison

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What are the main differences between Brunost and Walnut?

  • Brunost is richer in Vitamin B12, Vitamin B2, Vitamin B5, Vitamin A RAE, and Calcium, yet Walnut is richer in Copper, Manganese, and Iron.
  • Walnut's daily need coverage for Copper is 167% higher.
  • Walnut contains less Cholesterol.

We used Cheese, gjetost and Nuts, walnuts, english types in this comparison.

Infographic

Brunost vs Walnut 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.
:
6
Walnut
Contains more Calcium +308.2%
Contains more Phosphorus +28.3%
Contains more Potassium +219.5%
Contains more Selenium +195.9%
Contains more Iron +459.6%
Contains more Magnesium +125.7%
Contains less Sodium -99.7%
Contains more Zinc +171.1%
Contains more Copper +1882.5%
Contains more Manganese +8435%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +308.2%
Contains more Phosphorus +28.3%
Contains more Potassium +219.5%
Contains more Selenium +195.9%
Contains more Iron +459.6%
Contains more Magnesium +125.7%
Contains less Sodium -99.7%
Contains more Zinc +171.1%
Contains more Copper +1882.5%
Contains more Manganese +8435%

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.
:
8
Walnut
Contains more Vitamin A +5465%
Contains more Vitamin B2 +821.3%
Contains more Vitamin B5 +487.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B6 +98.2%
Contains more Folate +1860%
Equal in Vitamin B1 - 0.341
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +5465%
Contains more Vitamin B2 +821.3%
Contains more Vitamin B5 +487.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B6 +98.2%
Contains more Folate +1860%
Equal in Vitamin B1 - 0.341

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Walnut
Contains more Carbs +211.1%
Contains more Water +230.2%
Contains more Other +166.9%
Contains more Protein +57.8%
Contains more Fats +121%
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
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Carbs +211.1%
Contains more Water +230.2%
Contains more Other +166.9%
Contains more Protein +57.8%
Contains more Fats +121%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Walnut
Contains less Saturated Fat -68%
Contains more Monounsaturated Fat +13.4%
Contains more Polyunsaturated fat +4929.2%
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -68%
Contains more Monounsaturated Fat +13.4%
Contains more Polyunsaturated fat +4929.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brunost Walnut Opinion
Net carbs 42.65g 7.01g Brunost
Protein 9.65g 15.23g Walnut
Fats 29.51g 65.21g Walnut
Carbs 42.65g 13.71g Brunost
Calories 466kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Brunost
Fiber 0g 6.7g Walnut
Calcium 400mg 98mg Brunost
Iron 0.52mg 2.91mg Walnut
Magnesium 70mg 158mg Walnut
Phosphorus 444mg 346mg Brunost
Potassium 1409mg 441mg Brunost
Sodium 600mg 2mg Walnut
Zinc 1.14mg 3.09mg Walnut
Copper 0.08mg 1.586mg Walnut
Manganese 0.04mg 3.414mg Walnut
Selenium 14.5µg 4.9µg Brunost
Vitamin A 1113IU 20IU Brunost
Vitamin A RAE 334µg 1µg Brunost
Vitamin E 0.7mg Walnut
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.315mg 0.341mg Walnut
Vitamin B2 1.382mg 0.15mg Brunost
Vitamin B3 0.813mg 1.125mg Walnut
Vitamin B5 3.351mg 0.57mg Brunost
Vitamin B6 0.271mg 0.537mg Walnut
Folate 5µg 98µg Walnut
Vitamin B12 2.42µg 0µg Brunost
Vitamin K 2.7µg Walnut
Tryptophan 0.135mg 0.17mg Walnut
Threonine 0.393mg 0.596mg Walnut
Isoleucine 0.519mg 0.625mg Walnut
Leucine 0.992mg 1.17mg Walnut
Lysine 0.814mg 0.424mg Brunost
Methionine 0.318mg 0.236mg Brunost
Phenylalanine 0.54mg 0.711mg Walnut
Valine 0.765mg 0.753mg Brunost
Histidine 0.293mg 0.391mg Walnut
Cholesterol 94mg 0mg Walnut
Saturated Fat 19.16g 6.126g Walnut
Monounsaturated Fat 7.879g 8.933g Walnut
Polyunsaturated fat 0.938g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Walnut
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
33%
Walnut
Minerals Daily Need Coverage Score
72%
Brunost
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 598mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 13.034g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 2.61g)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $2)
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.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.