Romano cheese vs. Brazil nut — In-Depth Nutrition Comparison
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What are the main differences between Romano cheese and Brazil nut?
- Romano cheese is richer in Calcium, and Vitamin B12, while Brazil nut is higher in Selenium, Copper, Magnesium, Manganese, Vitamin B1, and Vitamin E.
- Brazil nut's daily need coverage for Selenium is 3459% higher.
- Brazil nut is lower in Cholesterol.
We used Cheese, romano and Nuts, brazilnuts, dried, unblanched types in this comparison.
Infographic
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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.
| Contains more CalciumCalcium | +565% |
| Contains more MagnesiumMagnesium | +817.1% |
| Contains more PotassiumPotassium | +666.3% |
| Contains more IronIron | +215.6% |
| Contains more CopperCopper | +5710% |
| Contains more ZincZinc | +57.4% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +6015% |
| 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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +957.1% |
| Contains more Vitamin B5Vitamin B5 | +130.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2356.5% |
| Contains more Vitamin B1Vitamin B1 | +1567.6% |
| Contains more Vitamin B3Vitamin B3 | +283.1% |
| Contains more Vitamin B6Vitamin B6 | +18.8% |
| Contains more FolateFolate | +214.3% |
| Contains more CholineCholine | +87% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +122.1% |
| Contains more WaterWater | +803.8% |
| Contains more OtherOther | +96.5% |
| Contains more FatsFats | +149.1% |
| Contains more CarbsCarbs | +223.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
17.115 g
Monounsaturated Fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
Saturated Fat:
Sat. Fat
16.134 g
Monounsaturated Fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains more Mono. FatMonounsaturated Fat | +204.7% |
| Contains more Poly. FatPolyunsaturated fat | +4014.5% |
~equal in
Saturated Fat
~16.134g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 387kcal | 659kcal |
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| Protein | 31.8g | 14.32g |
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| Fats | 26.94g | 67.1g |
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| Vitamin C | 0mg | 0.7mg |
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| Net carbs | 3.63g | 4.24g |
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| Carbs | 3.63g | 11.74g |
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| Cholesterol | 104mg | 0mg |
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| Vitamin D | 20IU | 0IU |
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| Magnesium | 41mg | 376mg |
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| Calcium | 1064mg | 160mg |
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| Potassium | 86mg | 659mg |
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| Iron | 0.77mg | 2.43mg |
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| Sugar | 0.73g | 2.33g |
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| Fiber | 0g | 7.5g |
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| Copper | 0.03mg | 1.743mg |
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| Zinc | 2.58mg | 4.06mg |
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| Starch | 0.25g |
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| Phosphorus | 760mg | 725mg |
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| Sodium | 1433mg | 3mg |
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| Vitamin A | 415IU | 0IU |
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| Vitamin A | 96µg | 0µg |
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| Vitamin E | 0.23mg | 5.65mg |
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| Vitamin D | 0.5µg | 0µg |
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| Manganese | 0.02mg | 1.223mg |
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| Selenium | 14.5µg | 1917µg |
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| Vitamin B1 | 0.037mg | 0.617mg |
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| Vitamin B2 | 0.37mg | 0.035mg |
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| Vitamin B3 | 0.077mg | 0.295mg |
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| Vitamin B5 | 0.424mg | 0.184mg |
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| Vitamin B6 | 0.085mg | 0.101mg |
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| Vitamin B12 | 1.12µg | 0µg |
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| Vitamin K | 2.2µg | 0µg |
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| Folate | 7µg | 22µg |
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| Choline | 15.4mg | 28.8mg |
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| Saturated Fat | 17.115g | 16.134g |
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| Monounsaturated Fat | 7.838g | 23.879g |
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| Polyunsaturated fat | 0.593g | 24.399g |
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| Tryptophan | 0.429mg | 0.135mg |
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| Threonine | 1.171mg | 0.365mg |
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| Isoleucine | 1.685mg | 0.518mg |
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| Leucine | 3.071mg | 1.19mg |
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| Lysine | 2.941mg | 0.49mg |
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| Methionine | 0.852mg | 1.124mg |
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| Phenylalanine | 1.71mg | 0.639mg |
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| Valine | 2.183mg | 0.76mg |
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| Histidine | 1.231mg | 0.409mg |
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| Omega-3 - ALA | 0.018g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-6 - Linoleic acid | 23.859g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
27%
Minerals Daily Need Coverage Score
106%
1208%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 1.6g)
Which food is lower in Cholesterol?
Brazil nut is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 1430mg)
Which food is lower in Saturated Fat?
Brazil nut is lower in Saturated Fat (difference - 0.981g)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 17)
Which food is cheaper?
Brazil nut is cheaper (difference - $1.2)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
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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.