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  6. Tilsit cheese vs. Okra

Tilsit cheese vs. Okra — In-Depth Nutrition Comparison

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How are tilsit cheese and okra different?

  • Tilsit cheese is higher in vitamin B12, phosphorus, calcium, zinc, and selenium; however, okra is richer in manganese and vitamin C.
  • Daily need coverage for vitamin B12 for tilsit cheese is 88% higher.

Cheese, tilsit and Okra, raw are the varieties used in this article.

Infographic

Tilsit cheese vs Okra 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 9.3% 210% 5.7% 8.6% 8.7% 95% 214% 98% 1.7% 79%
Okra
Okra
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more CalciumCalcium +753.7%
Contains more ZincZinc +503.4%
Contains more PhosphorusPhosphorus +719.7%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +338.5%
Contains more PotassiumPotassium +360%
Contains more IronIron +169.6%
Contains more CopperCopper +319.2%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +5961.5%

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% 83% 0% 0% 15% 83% 3.8% 21% 15% 263% 0% 15% 0%
Okra
Okra
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 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin AVitamin A +591.7%
Contains more Vitamin B2Vitamin B2 +498.3%
Contains more Vitamin B5Vitamin B5 +41.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +227.9%
Contains more Vitamin B3Vitamin B3 +387.8%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tilsit cheese Okra DV% diff.
Vitamin B12 2.1µg 0µg 88%
Saturated fat 16.775g 0.026g 76%
Phosphorus 500mg 61mg 63%
Calcium 700mg 82mg 62%
Protein 24.41g 1.93g 45%
Fats 25.98g 0.19g 40%
Cholesterol 102mg 0mg 34%
Manganese 0.013mg 0.788mg 34%
Sodium 753mg 7mg 32%
Zinc 3.5mg 0.58mg 27%
Vitamin C 0mg 23mg 26%
Vitamin K 31.3µg 26%
Selenium 14.5µg 0.7µg 25%
Vitamin A 249µg 36µg 24%
Vitamin B2 0.359mg 0.06mg 23%
Monounsaturated fat 7.136g 0.017g 18%
Calories 340kcal 33kcal 15%
Fiber 0g 3.2g 13%
Vitamin B6 0.065mg 0.215mg 12%
Vitamin B1 0.061mg 0.2mg 12%
Magnesium 13mg 57mg 10%
Folate 20µg 60µg 10%
Copper 0.026mg 0.109mg 9%
Potassium 65mg 299mg 7%
Polyunsaturated fat 0.721g 0.027g 5%
Vitamin B3 0.205mg 1mg 5%
Iron 0.23mg 0.62mg 5%
Vitamin E 0.27mg 2%
Carbs 1.88g 7.45g 2%
Vitamin B5 0.346mg 0.245mg 2%
Choline 12.3mg 2%
Fructose 0.57g 1%
Net carbs 1.88g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.352mg 0.017mg 0%
Threonine 0.899mg 0.065mg 0%
Isoleucine 1.484mg 0.069mg 0%
Leucine 2.548mg 0.105mg 0%
Lysine 2.039mg 0.081mg 0%
Methionine 0.754mg 0.021mg 0%
Phenylalanine 1.358mg 0.065mg 0%
Valine 1.752mg 0.091mg 0%
Histidine 0.704mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Okra
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +1164.8%
Contains more FatsFats +13573.7%
Contains more OtherOther +472.9%
Contains more CarbsCarbs +296.3%
Contains more WaterWater +109%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 16.775 g
Monounsaturated fat: Mono. Fat 7.136 g
Polyunsaturated fat: Poly. Fat 0.721 g
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +41876.5%
Contains more Poly. FatPolyunsaturated fat +2570.4%
Contains less Sat. FatSaturated fat -99.8%

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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. Tilsit cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170852/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.