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  6. Spinach raw vs. Tilsit cheese

Spinach raw vs. Tilsit cheese — In-Depth Nutrition Comparison

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How are spinach raw and tilsit cheese different?

  • Spinach raw is richer in vitamin A, folate, manganese, vitamin C, and iron, while tilsit cheese is higher in vitamin B12, phosphorus, and calcium.
  • Spinach raw covers your daily need for vitamin A, 167% more than tilsit cheese.
  • Spinach raw is lower in saturated fat.

Spinach, raw and Cheese, tilsit types were used in this article.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +507.7%
Contains more PotassiumPotassium +758.5%
Contains more IronIron +1078.3%
Contains more CopperCopper +400%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +6800%
Contains more CalciumCalcium +607.1%
Contains more ZincZinc +560.4%
Contains more PhosphorusPhosphorus +920.4%
Contains more SeleniumSelenium +1350%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 AVitamin A +88.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +27.9%
Contains more Vitamin B3Vitamin B3 +253.2%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +870%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +89.9%
Contains more Vitamin B5Vitamin B5 +432.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spinach raw Tilsit cheese DV% diff.
Vitamin K 482.9µg 402%
Vitamin B12 0µg 2.1µg 88%
Saturated fat 0.063g 16.775g 76%
Phosphorus 49mg 500mg 64%
Calcium 99mg 700mg 60%
Folate 194µg 20µg 44%
Protein 2.86g 24.41g 43%
Fats 0.39g 25.98g 39%
Manganese 0.897mg 0.013mg 38%
Cholesterol 0mg 102mg 34%
Vitamin C 28.1mg 0mg 31%
Iron 2.71mg 0.23mg 31%
Sodium 79mg 753mg 29%
Zinc 0.53mg 3.5mg 27%
Selenium 1µg 14.5µg 25%
Vitamin A 469µg 249µg 24%
Monounsaturated fat 0.01g 7.136g 18%
Magnesium 79mg 13mg 16%
Calories 23kcal 340kcal 16%
Potassium 558mg 65mg 15%
Vitamin E 2.03mg 14%
Vitamin B2 0.189mg 0.359mg 13%
Copper 0.13mg 0.026mg 12%
Vitamin B6 0.195mg 0.065mg 10%
Fiber 2.2g 0g 9%
Vitamin B5 0.065mg 0.346mg 6%
Choline 19.3mg 4%
Polyunsaturated fat 0.165g 0.721g 4%
Vitamin B3 0.724mg 0.205mg 3%
Vitamin B1 0.078mg 0.061mg 1%
Carbs 3.63g 1.88g 1%
Net carbs 1.43g 1.88g N/A
Sugar 0.42g N/A
Tryptophan 0.039mg 0.352mg 0%
Threonine 0.122mg 0.899mg 0%
Isoleucine 0.147mg 1.484mg 0%
Leucine 0.223mg 2.548mg 0%
Lysine 0.174mg 2.039mg 0%
Methionine 0.053mg 0.754mg 0%
Phenylalanine 0.129mg 1.358mg 0%
Valine 0.161mg 1.752mg 0%
Histidine 0.064mg 0.704mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +93.1%
Contains more WaterWater +113.3%
Contains more ProteinProtein +753.5%
Contains more FatsFats +6561.5%
Contains more OtherOther +183.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -99.6%
Contains more Mono. FatMonounsaturated fat +71260%
Contains more Poly. FatPolyunsaturated fat +337%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.