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  6. Beetroot vs. Gouda cheese

Beetroot vs. Gouda cheese — In-Depth Nutrition Comparison

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Important differences between beetroot and gouda cheese

  • Beetroot has more folate; however, gouda cheese is richer in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2.
  • Gouda cheese's daily need coverage for saturated fat is 88% more.
  • Beetroot contains 5 times more folate than gouda cheese. Beetroot contains 109µg of folate, while gouda cheese contains 21µg.
  • Beetroot contains less sodium.
  • Beetroot has a higher glycemic index. The glycemic index of beetroot is 64, while the glycemic index of gouda cheese is 0.

The food varieties used in the comparison are Beets, raw and Cheese, gouda.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 PotassiumPotassium +168.6%
Contains more IronIron +233.3%
Contains more CopperCopper +108.3%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +2890.9%
Contains more MagnesiumMagnesium +26.1%
Contains more CalciumCalcium +4275%
Contains more ZincZinc +1014.3%
Contains more PhosphorusPhosphorus +1265%
Contains more SeleniumSelenium +1971.4%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +430.2%
Contains more FolateFolate +419%
Contains more Vitamin AVitamin A +8150%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +735%
Contains more Vitamin B5Vitamin B5 +119.4%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1050%
Contains more CholineCholine +156.7%
~equal in Vitamin B1 ~0.03mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 CarbsCarbs +330.6%
Contains more WaterWater +111.2%
Contains more ProteinProtein +1449.1%
Contains more FatsFats +16041.2%
Contains more OtherOther +264.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 +24109.4%
Contains more Poly. FatPolyunsaturated fat +995%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Gouda cheese DV% diff.
Saturated fat 0.027g 17.614g 80%
Phosphorus 40mg 546mg 72%
Calcium 16mg 700mg 68%
Vitamin B12 0µg 1.54µg 64%
Protein 1.61g 24.94g 47%
Fats 0.17g 27.44g 42%
Cholesterol 0mg 114mg 38%
Zinc 0.35mg 3.9mg 32%
Sodium 78mg 819mg 32%
Selenium 0.7µg 14.5µg 25%
Vitamin B2 0.04mg 0.334mg 23%
Folate 109µg 21µg 22%
Monounsaturated fat 0.032g 7.747g 19%
Vitamin A 2µg 165µg 18%
Calories 43kcal 356kcal 16%
Manganese 0.329mg 0.011mg 14%
Fiber 2.8g 0g 11%
Iron 0.8mg 0.24mg 7%
Potassium 325mg 121mg 6%
Vitamin C 4.9mg 0mg 5%
Copper 0.075mg 0.036mg 4%
Polyunsaturated fat 0.06g 0.657g 4%
Vitamin B5 0.155mg 0.34mg 4%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Choline 6mg 15.4mg 2%
Carbs 9.56g 2.22g 2%
Vitamin K 0.2µg 2.3µg 2%
Vitamin B3 0.334mg 0.063mg 2%
Vitamin B6 0.067mg 0.08mg 1%
Magnesium 23mg 29mg 1%
Vitamin E 0.04mg 0.24mg 1%
Net carbs 6.76g 2.22g N/A
Sugar 6.76g 2.22g N/A
Vitamin B1 0.031mg 0.03mg 0%
Tryptophan 0.019mg 0.352mg 0%
Threonine 0.047mg 0.93mg 0%
Isoleucine 0.048mg 1.306mg 0%
Leucine 0.068mg 2.564mg 0%
Lysine 0.058mg 2.654mg 0%
Methionine 0.018mg 0.719mg 0%
Phenylalanine 0.046mg 1.431mg 0%
Valine 0.056mg 1.806mg 0%
Histidine 0.021mg 1.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot 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
12%
Beetroot
32%
Gouda cheese
Minerals Daily Need Coverage Score
19%
Beetroot
79%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 4.54g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Beetroot
Beetroot is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 741mg)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 17.587g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $1.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.