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Sea bass vs. Brunost — In-Depth Nutrition Comparison

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How are sea bass and brunost different?

  • Sea bass is higher in vitamin B12 and selenium; however, brunost is richer in vitamin B2, vitamin B5, calcium, vitamin A, potassium, and phosphorus.
  • Daily need coverage for vitamin B2 for brunost is 103% higher.
  • Sea bass contains 3 times more Selenium than brunost. While sea bass contains 46.8µg of Selenium, brunost contains only 14.5µg.
  • Sea bass has less sodium.
  • Sea bass has a lower glycemic index (0) than brunost (27).

Fish, bass, striped, cooked, dry heat and Cheese, gjetost are the varieties used in this article.

Infographic

Sea bass vs Brunost 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more IronIron +107.7%
Contains less SodiumSodium -85.3%
Contains more SeleniumSelenium +222.8%
Contains more MagnesiumMagnesium +37.3%
Contains more CalciumCalcium +2005.3%
Contains more PotassiumPotassium +329.6%
Contains more CopperCopper +100%
Contains more ZincZinc +123.5%
Contains more PhosphorusPhosphorus +74.8%
Contains more ManganeseManganese +110.5%

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.
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% 6.2% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
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% 67% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin B3Vitamin B3 +214.6%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin B12Vitamin B12 +82.2%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +970.2%
Contains more Vitamin B1Vitamin B1 +173.9%
Contains more Vitamin B2Vitamin B2 +3635.1%
Contains more Vitamin B5Vitamin B5 +287.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
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
Contains more ProteinProtein +135.5%
Contains more WaterWater +445.8%
Contains more FatsFats +887%
Contains more CarbsCarbs +∞%
Contains more OtherOther +416.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated Fat: Sat. Fat 0.65 g
Monounsaturated Fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
68% 28% 3%
Saturated Fat: Sat. Fat 19.16 g
Monounsaturated Fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated Fat -96.6%
Contains more Mono. FatMonounsaturated Fat +831.3%
~equal in Polyunsaturated fat ~0.938g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sea bass Brunost Opinion
Calories 124kcal 466kcal Brunost
Protein 22.73g 9.65g Sea bass
Fats 2.99g 29.51g Brunost
Net carbs 0g 42.65g Brunost
Carbs 0g 42.65g Brunost
Cholesterol 103mg 94mg Brunost
Magnesium 51mg 70mg Brunost
Calcium 19mg 400mg Brunost
Potassium 328mg 1409mg Brunost
Iron 1.08mg 0.52mg Sea bass
Copper 0.04mg 0.08mg Brunost
Zinc 0.51mg 1.14mg Brunost
Phosphorus 254mg 444mg Brunost
Sodium 88mg 600mg Sea bass
Vitamin A 104IU 1113IU Brunost
Vitamin A 31µg 334µg Brunost
Manganese 0.019mg 0.04mg Brunost
Selenium 46.8µg 14.5µg Sea bass
Vitamin B1 0.115mg 0.315mg Brunost
Vitamin B2 0.037mg 1.382mg Brunost
Vitamin B3 2.558mg 0.813mg Sea bass
Vitamin B5 0.865mg 3.351mg Brunost
Vitamin B6 0.346mg 0.271mg Sea bass
Vitamin B12 4.41µg 2.42µg Sea bass
Folate 10µg 5µg Sea bass
Saturated Fat 0.65g 19.16g Sea bass
Monounsaturated Fat 0.846g 7.879g Brunost
Polyunsaturated fat 1.005g 0.938g Sea bass
Tryptophan 0.255mg 0.135mg Sea bass
Threonine 0.997mg 0.393mg Sea bass
Isoleucine 1.047mg 0.519mg Sea bass
Leucine 1.848mg 0.992mg Sea bass
Lysine 2.088mg 0.814mg Sea bass
Methionine 0.673mg 0.318mg Sea bass
Phenylalanine 0.887mg 0.54mg Sea bass
Valine 1.171mg 0.765mg Sea bass
Histidine 0.669mg 0.293mg Sea bass
Omega-3 - EPA 0.217g Sea bass
Omega-3 - DHA 0.75g Sea bass

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sea bass Brunost
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
60%
Sea bass
81%
Brunost
Minerals Daily Need Coverage Score
52%
Sea bass
72%
Brunost

Comparison summary

Which food contains less Sodium?
Sea bass
Sea bass contains less Sodium (difference - 512mg)
Which food is lower in Saturated Fat?
Sea bass
Sea bass is lower in Saturated Fat (difference - 18.51g)
Which food is lower in glycemic index?
Sea bass
Sea bass is lower in glycemic index (difference - 27)
Which food is cheaper?
Sea bass
Sea bass is cheaper (difference - $3)
Which food is lower in Cholesterol?
Brunost
Brunost is lower in Cholesterol (difference - 9mg)
Which food is richer in minerals?
Brunost
Brunost is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients
  2. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.