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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, and Phosphorus, however Brunost is richer in Vitamin B2, Vitamin B12, Vitamin B5, and Vitamin A RAE.
  • Daily need coverage for Selenium from Brazil nut is 3459% higher.
  • Brazil nut contains 31 times more Manganese than Brunost. While Brazil nut contains 1.223mg of Manganese, Brunost contains only 0.04mg.

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

Infographic

Brazil nut vs Brunost 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +367.3%
Contains more Magnesium +437.1%
Contains more Phosphorus +63.3%
Contains less Sodium -99.5%
Contains more Zinc +256.1%
Contains more Copper +2078.8%
Contains more Calcium +150%
Contains more Potassium +113.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 120% 20% 50% 191% 125% 79% 32% 27%
Contains more Iron +367.3%
Contains more Magnesium +437.1%
Contains more Phosphorus +63.3%
Contains less Sodium -99.5%
Contains more Zinc +256.1%
Contains more Copper +2078.8%
Contains more Calcium +150%
Contains more Potassium +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.9%
Contains more Folate +340%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +3848.6%
Contains more Vitamin B3 +175.6%
Contains more Vitamin B5 +1721.2%
Contains more Vitamin B6 +168.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.9%
Contains more Folate +340%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +3848.6%
Contains more Vitamin B3 +175.6%
Contains more Vitamin B5 +1721.2%
Contains more Vitamin B6 +168.3%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brazil nut Brunost
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Brunost Opinion
Net carbs 4.24g 42.65g Brunost
Protein 14.32g 9.65g Brazil nut
Fats 67.1g 29.51g Brazil nut
Carbs 11.74g 42.65g Brunost
Calories 659kcal 466kcal Brazil nut
Starch 0.25g g Brazil nut
Fructose 0g g Brazil nut
Sugar 2.33g g Brunost
Fiber 7.5g 0g Brazil nut
Calcium 160mg 400mg Brunost
Iron 2.43mg 0.52mg Brazil nut
Magnesium 376mg 70mg Brazil nut
Phosphorus 725mg 444mg Brazil nut
Potassium 659mg 1409mg Brunost
Sodium 3mg 600mg Brazil nut
Zinc 4.06mg 1.14mg Brazil nut
Copper 1.743mg 0.08mg Brazil nut
Vitamin A 0IU 1113IU Brunost
Vitamin E 5.65mg mg Brazil nut
Vitamin D 0IU IU Brazil nut
Vitamin D 0µg µg Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.315mg Brazil nut
Vitamin B2 0.035mg 1.382mg Brunost
Vitamin B3 0.295mg 0.813mg Brunost
Vitamin B5 0.184mg 3.351mg Brunost
Vitamin B6 0.101mg 0.271mg Brunost
Folate 22µg 5µg Brazil nut
Vitamin B12 0µg 2.42µg Brunost
Vitamin K 0µg µg Brazil nut
Tryptophan 0.135mg 0.135mg
Threonine 0.365mg 0.393mg Brunost
Isoleucine 0.518mg 0.519mg Brunost
Leucine 1.19mg 0.992mg Brazil nut
Lysine 0.49mg 0.814mg Brunost
Methionine 1.124mg 0.318mg Brazil nut
Phenylalanine 0.639mg 0.54mg Brazil nut
Valine 0.76mg 0.765mg Brunost
Histidine 0.409mg 0.293mg Brazil nut
Cholesterol 0mg 94mg Brazil nut
Trans Fat g g
Saturated Fat 16.134g 19.16g Brazil nut
Monounsaturated Fat 23.879g 7.879g Brazil nut
Polyunsaturated fat 24.399g 0.938g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Brunost
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Brazil nut
87
Brunost
Mineral Summary Score
184
Brazil nut
80
Brunost

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
86%
Brazil nut
58%
Brunost
Carbohydrates
12%
Brazil nut
43%
Brunost
Fats
310%
Brazil nut
136%
Brunost

Comparison summary

Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 2.33g)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $0.4)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 597mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Brazil nut
Brazil nut is lower in Saturated Fat (difference - 3.026g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.