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  6. Brunost vs. Avocado

Brunost vs. Avocado — In-Depth Nutrition Comparison

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How are brunost and avocados different?

  • Brunost is richer in vitamin B12, vitamin B2, phosphorus, vitamin B5, calcium, and potassium, while avocados are higher in fiber.
  • Brunost covers your daily need for vitamin B12, 101% more than avocados.
  • Avocados have a higher glycemic index (40) than brunost (27).

Cheese, gjetost and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Brunost vs Avocado 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +141.4%
Contains more CalciumCalcium +3233.3%
Contains more PotassiumPotassium +190.5%
Contains more ZincZinc +78.1%
Contains more PhosphorusPhosphorus +753.8%
Contains more SeleniumSelenium +3525%
Contains more CopperCopper +137.5%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +255%
~equal in Iron ~0.55mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin AVitamin A +4671.4%
Contains more Vitamin B1Vitamin B1 +370.1%
Contains more Vitamin B2Vitamin B2 +963.1%
Contains more Vitamin B5Vitamin B5 +141.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +113.8%
Contains more FolateFolate +1520%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.257mg

All nutrients comparison - raw data values

Nutrient Brunost Avocado DV% diff.
Vitamin B12 2.42µg 0µg 101%
Vitamin B2 1.382mg 0.13mg 96%
Saturated fat 19.16g 2.126g 77%
Phosphorus 444mg 52mg 56%
Calcium 400mg 12mg 39%
Vitamin B5 3.351mg 1.389mg 39%
Vitamin A 334µg 7µg 36%
Cholesterol 94mg 0mg 31%
Potassium 1409mg 485mg 27%
Fiber 0g 6.7g 27%
Sodium 600mg 7mg 26%
Selenium 14.5µg 0.4µg 26%
Fats 29.51g 14.66g 23%
Vitamin B1 0.315mg 0.067mg 21%
Folate 5µg 81µg 19%
Vitamin K 21µg 18%
Calories 466kcal 160kcal 15%
Protein 9.65g 2g 15%
Vitamin E 2.07mg 14%
Copper 0.08mg 0.19mg 12%
Vitamin C 0mg 10mg 11%
Carbs 42.65g 8.53g 11%
Magnesium 70mg 29mg 10%
Vitamin B3 0.813mg 1.738mg 6%
Polyunsaturated fat 0.938g 1.816g 6%
Zinc 1.14mg 0.64mg 5%
Monounsaturated fat 7.879g 9.799g 5%
Manganese 0.04mg 0.142mg 4%
Choline 14.2mg 3%
Vitamin B6 0.271mg 0.257mg 1%
Protein per 100 calories 2.1g 1.3g N/A
Calories per 10 g protein 483kcal 800kcal N/A
Weight per 100 calories 21g 63g N/A
Unsaturated / Saturated Fat ratio 0.46 5.5 N/A
Net carbs 42.65g 1.83g N/A
Iron 0.52mg 0.55mg 0%
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.135mg 0.025mg 0%
Threonine 0.393mg 0.073mg 0%
Isoleucine 0.519mg 0.084mg 0%
Leucine 0.992mg 0.143mg 0%
Lysine 0.814mg 0.132mg 0%
Methionine 0.318mg 0.038mg 0%
Phenylalanine 0.54mg 0.097mg 0%
Valine 0.765mg 0.107mg 0%
Histidine 0.293mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +382.5%
Contains more FatsFats +101.3%
Contains more CarbsCarbs +400%
Contains more OtherOther +200.6%
Contains more WaterWater +444.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +24.4%
Contains more Poly. FatPolyunsaturated fat +93.6%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.