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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

Feta vs Brazil nut 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.
Feta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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.
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
14% 67% 12% 3% 3%
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
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
25% 37% 38%
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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Brazil nut 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Feta
27%
Brazil nut
Minerals Daily Need Coverage Score
63%
Feta
1208%
Brazil nut

Comparison summary

Which food is lower in Saturated fat?
Feta
Feta is lower in Saturated fat (difference - 1.188g)
Which food is cheaper?
Feta
Feta is cheaper (difference - $0.9)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 914mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.