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  6. Couscous vs. Tilsit cheese

Couscous vs. Tilsit cheese — In-Depth Nutrition Comparison

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Significant differences between couscous and tilsit cheese

  • Couscous has more selenium; however, tilsit cheese is richer in vitamin B12, calcium, phosphorus, zinc, vitamin B2, and vitamin A.
  • Tilsit cheese covers your daily vitamin B12 needs 88% more than couscous.
  • Tilsit cheese has 2 times less selenium than couscous. Couscous has 27.5µg of selenium, while tilsit cheese has 14.5µg.
  • Couscous contains less sodium.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of tilsit cheese is 27.

Specific food types used in this comparison are Couscous, cooked and Cheese, tilsit.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 IronIron +65.2%
Contains more CopperCopper +57.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +546.2%
Contains more SeleniumSelenium +89.7%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +8650%
Contains more PotassiumPotassium +12.1%
Contains more ZincZinc +1246.2%
Contains more PhosphorusPhosphorus +2172.7%

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +379.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1229.6%
Contains more Vitamin B6Vitamin B6 +27.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.061mg
~equal in Vitamin B5 ~0.346mg

All nutrients comparison - raw data values

Nutrient Couscous Tilsit cheese DV% diff.
Vitamin B12 0µg 2.1µg 88%
Saturated fat 0.029g 16.775g 76%
Calcium 8mg 700mg 69%
Phosphorus 22mg 500mg 68%
Protein 3.79g 24.41g 41%
Fats 0.16g 25.98g 40%
Cholesterol 0mg 102mg 34%
Sodium 5mg 753mg 33%
Zinc 0.26mg 3.5mg 29%
Vitamin A 0µg 249µg 28%
Vitamin B2 0.027mg 0.359mg 26%
Selenium 27.5µg 14.5µg 24%
Monounsaturated fat 0.022g 7.136g 18%
Calories 112kcal 340kcal 11%
Carbs 23.22g 1.88g 7%
Fiber 1.4g 0g 6%
Vitamin B3 0.983mg 0.205mg 5%
Polyunsaturated fat 0.064g 0.721g 4%
Manganese 0.084mg 0.013mg 3%
Copper 0.041mg 0.026mg 2%
Iron 0.38mg 0.23mg 2%
Magnesium 8mg 13mg 1%
Vitamin E 0.13mg 1%
Vitamin B5 0.371mg 0.346mg 1%
Vitamin B6 0.051mg 0.065mg 1%
Folate 15µg 20µg 1%
Choline 3.3mg 1%
Net carbs 21.82g 1.88g N/A
Potassium 58mg 65mg 0%
Sugar 0.1g N/A
Vitamin B1 0.063mg 0.061mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.352mg 0%
Threonine 0.1mg 0.899mg 0%
Isoleucine 0.147mg 1.484mg 0%
Leucine 0.259mg 2.548mg 0%
Lysine 0.073mg 2.039mg 0%
Methionine 0.059mg 0.754mg 0%
Phenylalanine 0.184mg 1.358mg 0%
Valine 0.162mg 1.752mg 0%
Histidine 0.077mg 0.704mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 CarbsCarbs +1135.1%
Contains more WaterWater +69.3%
Contains more ProteinProtein +544.1%
Contains more FatsFats +16137.5%
Contains more OtherOther +1773.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 -99.8%
Contains more Mono. FatMonounsaturated fat +32336.4%
Contains more Poly. FatPolyunsaturated fat +1026.6%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.