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Walnut vs Brunost - In-Depth Nutrition Comparison

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What are the main differences between Walnut and Brunost?

  • Walnut is richer in Copper, Manganese, and Iron, yet Brunost is richer in Vitamin B12, Vitamin B2, Vitamin B5, Vitamin A RAE, and Calcium.
  • Walnut's daily need coverage for Copper is 167% higher.
  • Walnut has 85 times more Manganese than Brunost. Walnut has 3.414mg of Manganese, while Brunost has 0.04mg.
  • Walnut contains less Saturated Fat.

We used Nuts, walnuts, english and Cheese, gjetost types in this comparison.

Infographic

Walnut vs Brunost 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
5
:
Contains more Iron +459.6%
Contains more Magnesium +125.7%
Contains less Sodium -99.7%
Contains more Zinc +171.1%
Contains more Copper +1882.5%
Contains more Calcium +308.2%
Contains more Phosphorus +28.3%
Contains more Potassium +219.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 120% 20% 50% 191% 125% 79% 32% 27%
Contains more Iron +459.6%
Contains more Magnesium +125.7%
Contains less Sodium -99.7%
Contains more Zinc +171.1%
Contains more Copper +1882.5%
Contains more Calcium +308.2%
Contains more Phosphorus +28.3%
Contains more Potassium +219.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
8
:
Contains more Vitamin C +∞%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B6 +98.2%
Contains more Folate +1860%
Contains more Vitamin A +5465%
Contains more Vitamin B2 +821.3%
Contains more Vitamin B5 +487.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.315
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B6 +98.2%
Contains more Folate +1860%
Contains more Vitamin A +5465%
Contains more Vitamin B2 +821.3%
Contains more Vitamin B5 +487.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.315

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Walnut Brunost
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Walnut Brunost Opinion
Net carbs 7.01g 42.65g Brunost
Protein 15.23g 9.65g Walnut
Fats 65.21g 29.51g Walnut
Carbs 13.71g 42.65g Brunost
Calories 654kcal 466kcal Walnut
Starch 0.06g g Walnut
Fructose 0.09g g Walnut
Sugar 2.61g g Brunost
Fiber 6.7g 0g Walnut
Calcium 98mg 400mg Brunost
Iron 2.91mg 0.52mg Walnut
Magnesium 158mg 70mg Walnut
Phosphorus 346mg 444mg Brunost
Potassium 441mg 1409mg Brunost
Sodium 2mg 600mg Walnut
Zinc 3.09mg 1.14mg Walnut
Copper 1.586mg 0.08mg Walnut
Vitamin A 20IU 1113IU Brunost
Vitamin E 0.7mg mg Walnut
Vitamin D 0IU IU Walnut
Vitamin D 0µg µg Walnut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.315mg Walnut
Vitamin B2 0.15mg 1.382mg Brunost
Vitamin B3 1.125mg 0.813mg Walnut
Vitamin B5 0.57mg 3.351mg Brunost
Vitamin B6 0.537mg 0.271mg Walnut
Folate 98µg 5µg Walnut
Vitamin B12 0µg 2.42µg Brunost
Vitamin K 2.7µg µg Walnut
Tryptophan 0.17mg 0.135mg Walnut
Threonine 0.596mg 0.393mg Walnut
Isoleucine 0.625mg 0.519mg Walnut
Leucine 1.17mg 0.992mg Walnut
Lysine 0.424mg 0.814mg Brunost
Methionine 0.236mg 0.318mg Brunost
Phenylalanine 0.711mg 0.54mg Walnut
Valine 0.753mg 0.765mg Brunost
Histidine 0.391mg 0.293mg Walnut
Cholesterol 0mg 94mg Walnut
Trans Fat g g
Saturated Fat 6.126g 19.16g Walnut
Monounsaturated Fat 8.933g 7.879g Walnut
Polyunsaturated fat 47.174g 0.938g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Brunost
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Walnut
87
Brunost
Mineral Summary Score
131
Walnut
80
Brunost

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
91%
Walnut
58%
Brunost
Carbohydrates
14%
Walnut
43%
Brunost
Fats
301%
Walnut
136%
Brunost

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 598mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 13.034g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 2.61g)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $2)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.