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  6. Almond butter vs. Gouda cheese

Almond butter vs. Gouda cheese — In-Depth Nutrition Comparison

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What are the differences between almond butter and gouda cheese?

  • Almond butter is higher in vitamin E, copper, manganese, magnesium, vitamin B2, fiber, and iron, yet gouda cheese is higher in vitamin B12.
  • Almond butter's daily need coverage for vitamin E is 160% more.
  • The amount of saturated fat in almond butter is lower.

We used Nuts, almond butter, plain, without salt added and Cheese, gouda types in this article.

Infographic

Almond butter vs Gouda 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +862.1%
Contains more PotassiumPotassium +518.2%
Contains more IronIron +1354.2%
Contains more CopperCopper +2494.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +19272.7%
Contains more CalciumCalcium +101.7%
Contains more ZincZinc +18.5%
Contains more SeleniumSelenium +504.2%
~equal in Phosphorus ~546mg

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin EVitamin E +9987.5%
Contains more Vitamin B1Vitamin B1 +36.7%
Contains more Vitamin B2Vitamin B2 +181.1%
Contains more Vitamin B3Vitamin B3 +4907.9%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more FolateFolate +152.4%
Contains more CholineCholine +238.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.34mg

All nutrients comparison - raw data values

Nutrient Almond butter Gouda cheese DV% diff.
Vitamin E 24.21mg 0.24mg 160%
Copper 0.934mg 0.036mg 100%
Manganese 2.131mg 0.011mg 92%
Polyunsaturated fat 13.613g 0.657g 86%
Vitamin B12 0µg 1.54µg 64%
Monounsaturated fat 32.445g 7.747g 62%
Saturated fat 4.152g 17.614g 61%
Magnesium 279mg 29mg 60%
Vitamin B2 0.939mg 0.334mg 47%
Fats 55.5g 27.44g 43%
Iron 3.49mg 0.24mg 41%
Fiber 10.3g 0g 41%
Cholesterol 0mg 114mg 38%
Calcium 347mg 700mg 35%
Sodium 7mg 819mg 35%
Selenium 2.4µg 14.5µg 22%
Vitamin B3 3.155mg 0.063mg 19%
Potassium 748mg 121mg 18%
Vitamin A 0µg 165µg 18%
Calories 614kcal 356kcal 13%
Folate 53µg 21µg 8%
Protein 20.96g 24.94g 8%
Choline 52.1mg 15.4mg 7%
Carbs 18.82g 2.22g 6%
Zinc 3.29mg 3.9mg 6%
Phosphorus 508mg 546mg 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 0µg 2.3µg 2%
Vitamin B6 0.103mg 0.08mg 2%
Vitamin B1 0.041mg 0.03mg 1%
Net carbs 8.52g 2.22g N/A
Sugar 4.43g 2.22g N/A
Starch 0.08g 0%
Vitamin B5 0.318mg 0.34mg 0%
Tryptophan 0.159mg 0.352mg 0%
Threonine 0.555mg 0.93mg 0%
Isoleucine 0.813mg 1.306mg 0%
Leucine 1.483mg 2.564mg 0%
Lysine 0.612mg 2.654mg 0%
Methionine 0.122mg 0.719mg 0%
Phenylalanine 1.149mg 1.431mg 0%
Valine 0.937mg 1.806mg 0%
Histidine 0.55mg 1.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more FatsFats +102.3%
Contains more CarbsCarbs +747.7%
Contains more ProteinProtein +19%
Contains more WaterWater +2428%
Contains more OtherOther +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -76.4%
Contains more Mono. FatMonounsaturated fat +318.8%
Contains more Poly. FatPolyunsaturated fat +1972%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.