Brazil nut vs. Romano cheese — In-Depth Nutrition Comparison
Compare
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
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.
| 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 | +∞% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
27%
26%
Minerals Daily Need Coverage Score
1208%
106%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 1.6g)
Which food is lower in Cholesterol?
Brazil nut is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 1430mg)
Which food is lower in Saturated fat?
Brazil nut is lower in Saturated fat (difference - 0.981g)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 17)
Which food is cheaper?
Brazil nut is cheaper (difference - $1.2)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
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.