Brazil nut vs. Romano cheese — In-Depth Nutrition Comparison
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What are the main differences between brazil nut and romano cheese?
- Brazil nut is richer in selenium, copper, magnesium, manganese, vitamin B1, and vitamin E, while romano cheese is higher in calcium and vitamin B12.
- Brazil nut's daily need coverage for selenium is 3459% higher.
- Romano cheese has 61 times less manganese than brazil nut. Brazil nut has 1.223mg of manganese, while romano cheese has 0.02mg.
- Brazil nut is lower in sodium.
- Romano cheese has a higher glycemic index (27) than brazil nut (10).
We used Nuts, brazilnuts, dried, unblanched and Cheese, romano types in this comparison.
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 MagnesiumMagnesium | +817.1% |
| Contains more PotassiumPotassium | +666.3% |
| Contains more IronIron | +215.6% |
| Contains more CopperCopper | +5710% |
| Contains more ZincZinc | +57.4% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +6015% |
| Contains more SeleniumSelenium | +13120.7% |
| Contains more CalciumCalcium | +565% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2356.5% |
| Contains more Vitamin B1Vitamin B1 | +1567.6% |
| Contains more Vitamin B3Vitamin B3 | +283.1% |
| Contains more Vitamin B6Vitamin B6 | +18.8% |
| Contains more FolateFolate | +214.3% |
| Contains more CholineCholine | +87% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +957.1% |
| Contains more Vitamin B5Vitamin B5 | +130.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 14.5µg | 3459% |
| Copper | 1.743mg | 0.03mg | 190% |
| Polyunsaturated fat | 24.399g | 0.593g | 159% |
| Calcium | 160mg | 1064mg | 90% |
| Magnesium | 376mg | 41mg | 80% |
| Fats | 67.1g | 26.94g | 62% |
| Sodium | 3mg | 1433mg | 62% |
| Manganese | 1.223mg | 0.02mg | 52% |
| Vitamin B1 | 0.617mg | 0.037mg | 48% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Monounsaturated fat | 23.879g | 7.838g | 40% |
| Vitamin E | 5.65mg | 0.23mg | 36% |
| Protein | 14.32g | 31.8g | 35% |
| Cholesterol | 0mg | 104mg | 35% |
| Fiber | 7.5g | 0g | 30% |
| Vitamin B2 | 0.035mg | 0.37mg | 26% |
| Iron | 2.43mg | 0.77mg | 21% |
| Potassium | 659mg | 86mg | 17% |
| Calories | 659kcal | 387kcal | 14% |
| Zinc | 4.06mg | 2.58mg | 13% |
| Vitamin A | 0µg | 96µg | 11% |
| Vitamin B5 | 0.184mg | 0.424mg | 5% |
| Phosphorus | 725mg | 760mg | 5% |
| Folate | 22µg | 7µg | 4% |
| Saturated fat | 16.134g | 17.115g | 4% |
| Vitamin D | 0IU | 20IU | 3% |
| Carbs | 11.74g | 3.63g | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin K | 0µg | 2.2µg | 2% |
| Choline | 28.8mg | 15.4mg | 2% |
| Vitamin B3 | 0.295mg | 0.077mg | 1% |
| Vitamin B6 | 0.101mg | 0.085mg | 1% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Net carbs | 4.24g | 3.63g | N/A |
| Sugar | 2.33g | 0.73g | N/A |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.135mg | 0.429mg | 0% |
| Threonine | 0.365mg | 1.171mg | 0% |
| Isoleucine | 0.518mg | 1.685mg | 0% |
| Leucine | 1.19mg | 3.071mg | 0% |
| Lysine | 0.49mg | 2.941mg | 0% |
| Methionine | 1.124mg | 0.852mg | 0% |
| Phenylalanine | 0.639mg | 1.71mg | 0% |
| Valine | 0.76mg | 2.183mg | 0% |
| Histidine | 0.409mg | 1.231mg | 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:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more FatsFats | +149.1% |
| Contains more CarbsCarbs | +223.4% |
| Contains more ProteinProtein | +122.1% |
| Contains more WaterWater | +803.8% |
| Contains more OtherOther | +96.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains more Mono. FatMonounsaturated fat | +204.7% |
| Contains more Poly. FatPolyunsaturated fat | +4014.5% |
~equal in
Saturated fat
~17.115g
