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  6. Swiss cheese vs. Brazil nut

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

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How are Swiss cheese and brazil nut different?

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

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

Infographic

Swiss cheese vs Brazil nut 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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%
Contains more CalciumCalcium +456.3%
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%
~equal in Zinc ~4.06mg

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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%
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 +∞%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
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
Contains more ProteinProtein +88.3%
Contains more WaterWater +1000.3%
Contains more FatsFats +116.5%
Contains more CarbsCarbs +715.3%
Contains more OtherOther +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.