Feta vs. Brazil nut — In-Depth Nutrition Comparison
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What are the differences between feta and brazil nut?
- Feta is higher in vitamin B12 and vitamin B2; however, brazil nut is richer in selenium, copper, magnesium, phosphorus, manganese, vitamin B1, and vitamin E.
- Brazil nut's daily need coverage for selenium is 3458% more.
- Brazil nut has less sodium.
- Brazil nut has a lower glycemic index (10) than feta (27).
We used Cheese, feta and Nuts, brazilnuts, dried, unblanched types in this article.
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 | +208.1% |
| Contains more MagnesiumMagnesium | +1878.9% |
| Contains more PotassiumPotassium | +962.9% |
| Contains more IronIron | +273.8% |
| Contains more CopperCopper | +5346.9% |
| Contains more ZincZinc | +41% |
| Contains more PhosphorusPhosphorus | +115.1% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +4267.9% |
| Contains more SeleniumSelenium | +12680% |
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 | +2311.4% |
| Contains more Vitamin B3Vitamin B3 | +235.9% |
| Contains more Vitamin B5Vitamin B5 | +425.5% |
| Contains more Vitamin B6Vitamin B6 | +319.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +45.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3038.9% |
| Contains more Vitamin B1Vitamin B1 | +300.6% |
| Contains more CholineCholine | +87% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 15µg | 1917µg | 3458% |
| Copper | 0.032mg | 1.743mg | 190% |
| Polyunsaturated fat | 0.591g | 24.399g | 159% |
| Magnesium | 19mg | 376mg | 85% |
| Fats | 21.28g | 67.1g | 70% |
| Vitamin B12 | 1.69µg | 0µg | 70% |
| Vitamin B2 | 0.844mg | 0.035mg | 62% |
| Phosphorus | 337mg | 725mg | 55% |
| Manganese | 0.028mg | 1.223mg | 52% |
| Monounsaturated fat | 4.623g | 23.879g | 48% |
| Sodium | 917mg | 3mg | 40% |
| Vitamin B1 | 0.154mg | 0.617mg | 39% |
| Vitamin E | 0.18mg | 5.65mg | 36% |
| Calcium | 493mg | 160mg | 33% |
| Fiber | 0g | 7.5g | 30% |
| Cholesterol | 89mg | 0mg | 30% |
| Vitamin B6 | 0.424mg | 0.101mg | 25% |
| Iron | 0.65mg | 2.43mg | 22% |
| Calories | 264kcal | 659kcal | 20% |
| Potassium | 62mg | 659mg | 18% |
| Vitamin B5 | 0.967mg | 0.184mg | 16% |
| Vitamin A | 125µg | 0µg | 14% |
| Zinc | 2.88mg | 4.06mg | 11% |
| Saturated fat | 14.946g | 16.134g | 5% |
| Vitamin B3 | 0.991mg | 0.295mg | 4% |
| Carbs | 4.09g | 11.74g | 3% |
| Folate | 32µg | 22µg | 3% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin D | 16IU | 0IU | 2% |
| Vitamin K | 1.8µg | 0µg | 2% |
| Choline | 15.4mg | 28.8mg | 2% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Protein | 14.21g | 14.32g | 0% |
| Net carbs | 4.09g | 4.24g | N/A |
| Sugar | 4.09g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.2mg | 0.135mg | 0% |
| Threonine | 0.637mg | 0.365mg | 0% |
| Isoleucine | 0.803mg | 0.518mg | 0% |
| Leucine | 1.395mg | 1.19mg | 0% |
| Lysine | 1.219mg | 0.49mg | 0% |
| Methionine | 0.368mg | 1.124mg | 0% |
| Phenylalanine | 0.675mg | 0.639mg | 0% |
| Valine | 1.065mg | 0.76mg | 0% |
| Histidine | 0.397mg | 0.409mg | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.21 g
Fats:
21.28 g
Carbs:
4.09 g
Water:
55.22 g
Other:
5.2 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more WaterWater | +1514.6% |
| Contains more OtherOther | +52% |
| Contains more FatsFats | +215.3% |
| Contains more CarbsCarbs | +187% |
~equal in
Protein
~14.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
14.946 g
Monounsaturated fat:
Mono. Fat
4.623 g
Polyunsaturated fat:
Poly. Fat
0.591 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 | +416.5% |
| Contains more Poly. FatPolyunsaturated fat | +4028.4% |
~equal in
Saturated fat
~16.134g
