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  6. Tilsit cheese vs. Sunflower seeds

Tilsit cheese vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between tilsit cheese and sunflower seeds?

  • Tilsit cheese is higher in vitamin B12 and calcium, yet sunflower seeds are higher in copper, vitamin B1, vitamin B6, manganese, magnesium, selenium, and iron.
  • Sunflower seeds' daily need coverage for copper is 197% more.
  • The amount of saturated fat in sunflower seeds is lower.

We used Cheese, tilsit and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Tilsit cheese vs Sunflower seeds infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +797.4%
Contains more MagnesiumMagnesium +2400%
Contains more PotassiumPotassium +892.3%
Contains more IronIron +2182.6%
Contains more CopperCopper +6823.1%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +32%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +14900%
Contains more SeleniumSelenium +265.5%

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%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +8200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2326.2%
Contains more Vitamin B3Vitamin B3 +3965.9%
Contains more Vitamin B5Vitamin B5 +226.6%
Contains more Vitamin B6Vitamin B6 +1969.2%
Contains more FolateFolate +1035%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.355mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tilsit cheese Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.026mg 1.8mg 197%
Polyunsaturated fat 0.721g 23.137g 149%
Vitamin B1 0.061mg 1.48mg 118%
Vitamin B6 0.065mg 1.345mg 98%
Vitamin B12 2.1µg 0µg 88%
Manganese 0.013mg 1.95mg 84%
Magnesium 13mg 325mg 74%
Selenium 14.5µg 53µg 70%
Iron 0.23mg 5.25mg 63%
Calcium 700mg 78mg 62%
Saturated fat 16.775g 4.455g 56%
Folate 20µg 227µg 52%
Vitamin B3 0.205mg 8.335mg 51%
Fats 25.98g 51.46g 39%
Cholesterol 102mg 0mg 34%
Fiber 0g 8.6g 34%
Sodium 753mg 9mg 32%
Monounsaturated fat 7.136g 18.528g 28%
Vitamin A 249µg 3µg 27%
Phosphorus 500mg 660mg 23%
Potassium 65mg 645mg 17%
Vitamin B5 0.346mg 1.13mg 16%
Zinc 3.5mg 5mg 14%
Calories 340kcal 584kcal 12%
Choline 55.1mg 10%
Protein 24.41g 20.78g 7%
Carbs 1.88g 20g 6%
Vitamin C 0mg 1.4mg 2%
Net carbs 1.88g 11.4g N/A
Sugar 2.62g N/A
Vitamin B2 0.359mg 0.355mg 0%
Tryptophan 0.352mg 0.348mg 0%
Threonine 0.899mg 0.928mg 0%
Isoleucine 1.484mg 1.139mg 0%
Leucine 2.548mg 1.659mg 0%
Lysine 2.039mg 0.937mg 0%
Methionine 0.754mg 0.494mg 0%
Phenylalanine 1.358mg 1.169mg 0%
Valine 1.752mg 1.315mg 0%
Histidine 0.704mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more ProteinProtein +17.5%
Contains more WaterWater +806.1%
Contains more OtherOther +60.7%
Contains more FatsFats +98.1%
Contains more CarbsCarbs +963.8%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -73.4%
Contains more Mono. FatMonounsaturated fat +159.6%
Contains more Poly. FatPolyunsaturated fat +3109%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.