Brazil nut vs. Goat cheese — In-Depth Nutrition Comparison
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A recap on the differences between brazil nut and goat cheese
- Brazil nut is higher in selenium, copper, magnesium, phosphorus, manganese, vitamin B1, vitamin E, zinc, and fiber, yet goat cheese is higher in vitamin B2.
- Brazil nut covers your daily selenium needs 3479% more than goat cheese.
Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Cheese, goat, semisoft type.
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 | +1196.6% |
| Contains more PotassiumPotassium | +317.1% |
| Contains more IronIron | +50% |
| Contains more CopperCopper | +209% |
| Contains more ZincZinc | +515.2% |
| Contains more PhosphorusPhosphorus | +93.3% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +1215.1% |
| Contains more SeleniumSelenium | +50347.4% |
| Contains more CalciumCalcium | +86.3% |
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 | +2073.1% |
| Contains more Vitamin B1Vitamin B1 | +756.9% |
| Contains more Vitamin B6Vitamin B6 | +68.3% |
| Contains more FolateFolate | +1000% |
| Contains more CholineCholine | +87% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1831.4% |
| Contains more Vitamin B3Vitamin B3 | +289.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 3.8µg | 3479% |
| Polyunsaturated fat | 24.399g | 0.709g | 158% |
| Copper | 1.743mg | 0.564mg | 131% |
| Magnesium | 376mg | 29mg | 83% |
| Fats | 67.1g | 29.84g | 57% |
| Phosphorus | 725mg | 375mg | 50% |
| Manganese | 1.223mg | 0.093mg | 49% |
| Vitamin B2 | 0.035mg | 0.676mg | 49% |
| Vitamin A | 0µg | 407µg | 45% |
| Vitamin B1 | 0.617mg | 0.072mg | 45% |
| Monounsaturated fat | 23.879g | 6.808g | 43% |
| Vitamin E | 5.65mg | 0.26mg | 36% |
| Zinc | 4.06mg | 0.66mg | 31% |
| Fiber | 7.5g | 0g | 30% |
| Cholesterol | 0mg | 79mg | 26% |
| Saturated fat | 16.134g | 20.639g | 20% |
| Sodium | 3mg | 415mg | 18% |
| Protein | 14.32g | 21.58g | 15% |
| Calories | 659kcal | 364kcal | 15% |
| Potassium | 659mg | 158mg | 15% |
| Calcium | 160mg | 298mg | 14% |
| Iron | 2.43mg | 1.62mg | 10% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Vitamin B3 | 0.295mg | 1.148mg | 5% |
| Folate | 22µg | 2µg | 5% |
| Carbs | 11.74g | 0.12g | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin B6 | 0.101mg | 0.06mg | 3% |
| Vitamin K | 0µg | 2.5µg | 2% |
| Choline | 28.8mg | 15.4mg | 2% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Net carbs | 4.24g | 0.12g | N/A |
| Sugar | 2.33g | 0.12g | N/A |
| Starch | 0.25g | 0% | |
| Vitamin B5 | 0.184mg | 0.19mg | 0% |
| Tryptophan | 0.135mg | 0.227mg | 0% |
| Threonine | 0.365mg | 0.805mg | 0% |
| Isoleucine | 0.518mg | 0.893mg | 0% |
| Leucine | 1.19mg | 1.861mg | 0% |
| Lysine | 0.49mg | 1.549mg | 0% |
| Methionine | 1.124mg | 0.575mg | 0% |
| Phenylalanine | 0.639mg | 0.859mg | 0% |
| Valine | 0.76mg | 1.485mg | 0% |
| Histidine | 0.409mg | 0.589mg | 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:
21.58 g
Fats:
29.84 g
Carbs:
0.12 g
Water:
45.52 g
Other:
2.94 g
| Contains more FatsFats | +124.9% |
| Contains more CarbsCarbs | +9683.3% |
| Contains more OtherOther | +16.3% |
| Contains more ProteinProtein | +50.7% |
| Contains more WaterWater | +1231% |
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
20.639 g
Monounsaturated fat:
Mono. Fat
6.808 g
Polyunsaturated fat:
Poly. Fat
0.709 g
| Contains less Sat. FatSaturated fat | -21.8% |
| Contains more Mono. FatMonounsaturated fat | +250.7% |
| Contains more Poly. FatPolyunsaturated fat | +3341.3% |
