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  6. Coconut vs. Tilsit cheese

Coconut vs. Tilsit cheese — In-Depth Nutrition Comparison

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A recap on differences between coconut and tilsit cheese

  • Coconut has more manganese, copper, fiber, and iron; however, tilsit cheese is higher in vitamin B12, calcium, and phosphorus.
  • Tilsit cheese covers your daily vitamin B12 needs 88% more than coconut.
  • Tilsit cheese has less saturated fat.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, coconut meat, raw and Cheese, tilsit.

Infographic

Coconut vs Tilsit 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 210% 5.7% 8.6% 8.7% 95% 214% 98% 1.7% 79%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +447.7%
Contains more IronIron +956.5%
Contains more CopperCopper +1573.1%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +11438.5%
Contains more CalciumCalcium +4900%
Contains more ZincZinc +218.2%
Contains more PhosphorusPhosphorus +342.5%
Contains more SeleniumSelenium +43.6%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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% 83% 0% 0% 15% 83% 3.8% 21% 15% 263% 0% 15% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +163.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +30%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1695%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin B6Vitamin B6 +20.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.061mg

All nutrients comparison - raw data values

Nutrient Coconut Tilsit cheese DV% diff.
Vitamin B12 0µg 2.1µg 88%
Calcium 14mg 700mg 69%
Manganese 1.5mg 0.013mg 65%
Saturated fat 29.698g 16.775g 59%
Phosphorus 113mg 500mg 55%
Copper 0.435mg 0.026mg 45%
Protein 3.33g 24.41g 42%
Fiber 9g 0g 36%
Cholesterol 0mg 102mg 34%
Sodium 20mg 753mg 32%
Iron 2.43mg 0.23mg 28%
Vitamin A 0µg 249µg 28%
Vitamin B2 0.02mg 0.359mg 26%
Zinc 1.1mg 3.5mg 22%
Monounsaturated fat 1.425g 7.136g 14%
Fats 33.49g 25.98g 12%
Potassium 356mg 65mg 9%
Selenium 10.1µg 14.5µg 8%
Magnesium 32mg 13mg 5%
Carbs 15.23g 1.88g 4%
Vitamin C 3.3mg 0mg 4%
Folate 26µg 20µg 2%
Choline 12.1mg 2%
Polyunsaturated fat 0.366g 0.721g 2%
Vitamin E 0.24mg 2%
Vitamin B3 0.54mg 0.205mg 2%
Vitamin B6 0.054mg 0.065mg 1%
Vitamin B5 0.3mg 0.346mg 1%
Calories 354kcal 340kcal 1%
Net carbs 6.23g 1.88g N/A
Sugar 6.23g N/A
Vitamin B1 0.066mg 0.061mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.352mg 0%
Threonine 0.121mg 0.899mg 0%
Isoleucine 0.131mg 1.484mg 0%
Leucine 0.247mg 2.548mg 0%
Lysine 0.147mg 2.039mg 0%
Methionine 0.062mg 0.754mg 0%
Phenylalanine 0.169mg 1.358mg 0%
Valine 0.202mg 1.752mg 0%
Histidine 0.077mg 0.704mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
24% 26% 2% 43% 5%
Protein: 24.41 g
Fats: 25.98 g
Carbs: 1.88 g
Water: 42.86 g
Other: 4.87 g
Contains more FatsFats +28.9%
Contains more CarbsCarbs +710.1%
Contains more ProteinProtein +633%
Contains more OtherOther +407.3%
~equal in Water ~42.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
68% 29% 3%
Saturated fat: Sat. Fat 16.775 g
Monounsaturated fat: Mono. Fat 7.136 g
Polyunsaturated fat: Poly. Fat 0.721 g
Contains less Sat. FatSaturated fat -43.5%
Contains more Mono. FatMonounsaturated fat +400.8%
Contains more Poly. FatPolyunsaturated fat +97%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Tilsit cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170852/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.