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, calcium, and potassium.
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.
Walnut has a lower glycemic index than brunost.

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

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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.

Walnut

Brunost

Contains more MagnesiumMagnesium	+125.7%
Contains more IronIron	+459.6%
Contains more CopperCopper	+1882.5%
Contains more ZincZinc	+171.1%
Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+8435%

Contains more CalciumCalcium	+308.2%
Contains more PotassiumPotassium	+219.5%
Contains more PhosphorusPhosphorus	+28.3%
Contains more SeleniumSelenium	+195.9%

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.

Walnut

Brunost

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+38.4%
Contains more Vitamin B6Vitamin B6	+98.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1860%

Contains more Vitamin AVitamin A	+33300%
Contains more Vitamin B2Vitamin B2	+821.3%
Contains more Vitamin B5Vitamin B5	+487.9%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.315mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	47.174g	0.938g	308%
Copper	1.586mg	0.08mg	167%
Manganese	3.414mg	0.04mg	147%
Vitamin B12	0µg	2.42µg	101%
Vitamin B2	0.15mg	1.382mg	95%
Saturated fat	6.126g	19.16g	59%
Vitamin B5	0.57mg	3.351mg	56%
Fats	65.21g	29.51g	55%
Vitamin A	1µg	334µg	37%
Cholesterol	0mg	94mg	31%
Calcium	98mg	400mg	30%
Iron	2.91mg	0.52mg	30%
Potassium	441mg	1409mg	28%
Fiber	6.7g	0g	27%
Sodium	2mg	600mg	26%
Folate	98µg	5µg	23%
Magnesium	158mg	70mg	21%
Vitamin B6	0.537mg	0.271mg	20%
Zinc	3.09mg	1.14mg	18%
Selenium	4.9µg	14.5µg	17%
Phosphorus	346mg	444mg	14%
Protein	15.23g	9.65g	11%
Carbs	13.71g	42.65g	10%
Calories	654kcal	466kcal	9%
Choline	39.2mg		7%
Vitamin E	0.7mg		5%
Monounsaturated fat	8.933g	7.879g	3%
Vitamin B1	0.341mg	0.315mg	2%
Vitamin B3	1.125mg	0.813mg	2%
Vitamin K	2.7µg		2%
Vitamin C	1.3mg	0mg	1%
Protein per 100 calories	2.3g	2.1g	N/A
Calories per 10 g protein	429kcal	483kcal	N/A
Weight per 100 calories	15g	21g	N/A
Unsaturated / Saturated Fat ratio	9.2	0.46	N/A
Net carbs	7.01g	42.65g	N/A
Sugar	2.61g		N/A
Starch	0.06g		0%
Tryptophan	0.17mg	0.135mg	0%
Threonine	0.596mg	0.393mg	0%
Isoleucine	0.625mg	0.519mg	0%
Leucine	1.17mg	0.992mg	0%
Lysine	0.424mg	0.814mg	0%
Methionine	0.236mg	0.318mg	0%
Phenylalanine	0.711mg	0.54mg	0%
Valine	0.753mg	0.765mg	0%
Histidine	0.391mg	0.293mg	0%
Fructose	0.09g		0%