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Brazil nut vs. Swiss cheese — In-Depth Nutrition Comparison

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How are brazil nut and Swiss cheese different?

  • Brazil nut is richer in selenium, copper, magnesium, manganese, vitamin B1, vitamin E, and fiber, while Swiss cheese is higher in vitamin B12 and calcium.
  • Brazil nut covers your daily need for selenium, 3431% more than Swiss cheese.
  • Swiss cheese has a higher glycemic index (27) than brazil nut (10).

Nuts, brazilnuts, dried, unblanched and Cheese, swiss types were used in this article.

Infographic

Brazil nut vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +1039.4%
Contains more PotassiumPotassium +815.3%
Contains more IronIron +1769.2%
Contains more CopperCopper +3608.5%
Contains more PhosphorusPhosphorus +26.3%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +4603.8%
Contains more SeleniumSelenium +6290%
Contains more CalciumCalcium +456.3%
~equal in Zinc ~4.37mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +841.7%
Contains more Vitamin B1Vitamin B1 +5509.1%
Contains more Vitamin B3Vitamin B3 +360.9%
Contains more Vitamin B6Vitamin B6 +42.3%
Contains more FolateFolate +120%
Contains more CholineCholine +85.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +762.9%
Contains more Vitamin B5Vitamin B5 +91.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Swiss cheese DV% diff.
Selenium 1917µg 30µg 3431%
Copper 1.743mg 0.047mg 188%
Polyunsaturated fat 24.399g 1.341g 154%
Vitamin B12 0µg 3.06µg 128%
Magnesium 376mg 33mg 82%
Calcium 160mg 890mg 73%
Fats 67.1g 30.99g 56%
Manganese 1.223mg 0.026mg 52%
Vitamin B1 0.617mg 0.011mg 51%
Monounsaturated fat 23.879g 8.046g 40%
Vitamin E 5.65mg 0.6mg 34%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Fiber 7.5g 0g 30%
Iron 2.43mg 0.13mg 29%
Protein 14.32g 26.96g 25%
Phosphorus 725mg 574mg 22%
Vitamin B2 0.035mg 0.302mg 21%
Potassium 659mg 72mg 17%
Calories 659kcal 393kcal 13%
Saturated fat 16.134g 18.227g 10%
Sodium 3mg 187mg 8%
Folate 22µg 10µg 3%
Vitamin B5 0.184mg 0.353mg 3%
Carbs 11.74g 1.44g 3%
Zinc 4.06mg 4.37mg 3%
Vitamin B6 0.101mg 0.071mg 2%
Choline 28.8mg 15.5mg 2%
Vitamin B3 0.295mg 0.064mg 1%
Vitamin K 0µg 1.4µg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 1.44g N/A
Sugar 2.33g 0g N/A
Starch 0.25g 0%
Trans fat 0.987g N/A
Tryptophan 0.135mg 0.401mg 0%
Threonine 0.365mg 1.038mg 0%
Isoleucine 0.518mg 1.537mg 0%
Leucine 1.19mg 2.959mg 0%
Lysine 0.49mg 2.585mg 0%
Methionine 1.124mg 0.784mg 0%
Phenylalanine 0.639mg 1.662mg 0%
Valine 0.76mg 2.139mg 0%
Histidine 0.409mg 1.065mg 0%
Omega-3 - ALA 0.018g 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 23.859g 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more FatsFats +116.5%
Contains more CarbsCarbs +715.3%
Contains more OtherOther +14.8%
Contains more ProteinProtein +88.3%
Contains more WaterWater +1000.3%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -11.5%
Contains more Mono. FatMonounsaturated fat +196.8%
Contains more Poly. FatPolyunsaturated fat +1719.5%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.