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Apple vs. Gouda cheese — In-Depth Nutrition Comparison

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A recap on differences between apples and gouda cheese

  • Apples have less phosphorus, calcium, vitamin B12, zinc, selenium, vitamin B2, and vitamin A.
  • Gouda cheese covers your daily saturated fat needs 88% more than apples.
  • Apples have less saturated fat.
  • The glycemic index of apples is higher.

Food varieties used in this article are Apples, raw, with skin and Cheese, gouda.

Infographic

Apple 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.
Apple
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
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 less SodiumSodium -99.9%
Contains more ManganeseManganese +218.2%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +11566.7%
Contains more PotassiumPotassium +13.1%
Contains more IronIron +100%
Contains more CopperCopper +33.3%
Contains more ZincZinc +9650%
Contains more PhosphorusPhosphorus +4863.6%
Contains more SeleniumSelenium +∞%

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.
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin AVitamin A +5400%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +1184.6%
Contains more Vitamin B5Vitamin B5 +457.4%
Contains more Vitamin B6Vitamin B6 +95.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +352.9%
~equal in Vitamin K ~2.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 CarbsCarbs +522.1%
Contains more WaterWater +106.4%
Contains more ProteinProtein +9492.3%
Contains more FatsFats +16041.2%
Contains more OtherOther +1870%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 -99.8%
Contains more Mono. FatMonounsaturated fat +110571.4%
Contains more Poly. FatPolyunsaturated fat +1188.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple Gouda cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Apple Gouda cheese DV% diff.
Saturated fat 0.028g 17.614g 80%
Phosphorus 11mg 546mg 76%
Calcium 6mg 700mg 69%
Vitamin B12 0µg 1.54µg 64%
Protein 0.26g 24.94g 49%
Fats 0.17g 27.44g 42%
Cholesterol 0mg 114mg 38%
Sodium 1mg 819mg 36%
Zinc 0.04mg 3.9mg 35%
Selenium 0µg 14.5µg 26%
Vitamin B2 0.026mg 0.334mg 24%
Monounsaturated fat 0.007g 7.747g 19%
Vitamin A 3µg 165µg 18%
Calories 52kcal 356kcal 15%
Fiber 2.4g 0g 10%
Fructose 5.9g 7%
Vitamin B5 0.061mg 0.34mg 6%
Magnesium 5mg 29mg 6%
Vitamin C 4.6mg 0mg 5%
Folate 3µg 21µg 5%
Polyunsaturated fat 0.051g 0.657g 4%
Carbs 13.81g 2.22g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin B6 0.041mg 0.08mg 3%
Iron 0.12mg 0.24mg 2%
Choline 3.4mg 15.4mg 2%
Copper 0.027mg 0.036mg 1%
Vitamin B1 0.017mg 0.03mg 1%
Manganese 0.035mg 0.011mg 1%
Net carbs 11.41g 2.22g N/A
Potassium 107mg 121mg 0%
Sugar 10.39g 2.22g N/A
Starch 0.05g 0%
Vitamin E 0.18mg 0.24mg 0%
Vitamin B3 0.091mg 0.063mg 0%
Vitamin K 2.2µg 2.3µg 0%
Tryptophan 0.001mg 0.352mg 0%
Threonine 0.006mg 0.93mg 0%
Isoleucine 0.006mg 1.306mg 0%
Leucine 0.013mg 2.564mg 0%
Lysine 0.012mg 2.654mg 0%
Methionine 0.001mg 0.719mg 0%
Phenylalanine 0.006mg 1.431mg 0%
Valine 0.012mg 1.806mg 0%
Histidine 0.005mg 1.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Apple
32%
Gouda cheese
Minerals Daily Need Coverage Score
4%
Apple
79%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 8.17g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Apple
Apple is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 818mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 17.586g)
Which food is cheaper?
Apple
Apple is cheaper (difference - $1.5)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.