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  6. Brazil nut vs. Brunost

Brazil nut vs. Brunost — In-Depth Nutrition Comparison

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How are brazil nut and brunost different?

  • Brazil nut is higher in selenium, copper, magnesium, manganese, phosphorus, and fiber; however, brunost is richer in vitamin B2, vitamin B12, and vitamin B5.
  • Daily need coverage for selenium for brazil nut is 3459% higher.
  • Brazil nut has a lower glycemic index (10) than brunost (27).

Nuts, brazilnuts, dried, unblanched and Cheese, gjetost are the varieties used in this article.

Infographic

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 MagnesiumMagnesium +437.1%
Contains more IronIron +367.3%
Contains more CopperCopper +2078.8%
Contains more ZincZinc +256.1%
Contains more PhosphorusPhosphorus +63.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2957.5%
Contains more SeleniumSelenium +13120.7%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +113.8%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +95.9%
Contains more FolateFolate +340%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +3848.6%
Contains more Vitamin B3Vitamin B3 +175.6%
Contains more Vitamin B5Vitamin B5 +1721.2%
Contains more Vitamin B6Vitamin B6 +168.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Brunost DV% diff.
Selenium 1917µg 14.5µg 3459%
Copper 1.743mg 0.08mg 185%
Polyunsaturated fat 24.399g 0.938g 156%
Vitamin B2 0.035mg 1.382mg 104%
Vitamin B12 0µg 2.42µg 101%
Magnesium 376mg 70mg 73%
Vitamin B5 0.184mg 3.351mg 63%
Fats 67.1g 29.51g 58%
Manganese 1.223mg 0.04mg 51%
Monounsaturated fat 23.879g 7.879g 40%
Phosphorus 725mg 444mg 40%
Vitamin E 5.65mg 38%
Vitamin A 0µg 334µg 37%
Cholesterol 0mg 94mg 31%
Fiber 7.5g 0g 30%
Zinc 4.06mg 1.14mg 27%
Sodium 3mg 600mg 26%
Vitamin B1 0.617mg 0.315mg 25%
Calcium 160mg 400mg 24%
Iron 2.43mg 0.52mg 24%
Potassium 659mg 1409mg 22%
Saturated fat 16.134g 19.16g 14%
Vitamin B6 0.101mg 0.271mg 13%
Calories 659kcal 466kcal 10%
Carbs 11.74g 42.65g 10%
Protein 14.32g 9.65g 9%
Choline 28.8mg 5%
Folate 22µg 5µg 4%
Vitamin B3 0.295mg 0.813mg 3%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 42.65g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.135mg 0%
Threonine 0.365mg 0.393mg 0%
Isoleucine 0.518mg 0.519mg 0%
Leucine 1.19mg 0.992mg 0%
Lysine 0.49mg 0.814mg 0%
Methionine 1.124mg 0.318mg 0%
Phenylalanine 0.639mg 0.54mg 0%
Valine 0.76mg 0.765mg 0%
Histidine 0.409mg 0.293mg 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
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
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 +48.4%
Contains more FatsFats +127.4%
Contains more CarbsCarbs +263.3%
Contains more WaterWater +293%
Contains more OtherOther +38.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 -15.8%
Contains more Mono. FatMonounsaturated fat +203.1%
Contains more Poly. FatPolyunsaturated fat +2501.2%

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