Buckwheat vs. Gouda cheese — In-Depth Nutrition Comparison

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Important differences between buckwheat and gouda cheese

Buckwheat has more manganese; however, gouda cheese is richer in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium.
Gouda cheese's daily need coverage for saturated fat is 87% more.
Buckwheat contains 37 times more manganese than gouda cheese. Buckwheat contains 0.403mg of manganese, while gouda cheese contains 0.011mg.
Buckwheat contains less saturated fat.
Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of gouda cheese is 0.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Cheese, gouda.

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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.

Buckwheat

Gouda cheese

Contains more MagnesiumMagnesium	+75.9%
Contains more IronIron	+233.3%
Contains more CopperCopper	+305.6%
Contains less SodiumSodium	-99.5%
Contains more ManganeseManganese	+3563.6%

Contains more CalciumCalcium	+9900%
Contains more PotassiumPotassium	+37.5%
Contains more ZincZinc	+539.3%
Contains more PhosphorusPhosphorus	+680%
Contains more SeleniumSelenium	+559.1%

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.

Buckwheat

Gouda cheese

Contains more Vitamin B1Vitamin B1	+33.3%
Contains more Vitamin B3Vitamin B3	+1392.1%
Contains more CholineCholine	+30.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+166.7%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+756.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+21.1%
Contains more FolateFolate	+50%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.34mg

~equal in Vitamin B6 ~0.08mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.134g	17.614g	79%
Calcium	7mg	700mg	69%
Phosphorus	70mg	546mg	68%
Vitamin B12	0µg	1.54µg	64%
Protein	3.38g	24.94g	43%
Fats	0.62g	27.44g	41%
Cholesterol	0mg	114mg	38%
Sodium	4mg	819mg	35%
Zinc	0.61mg	3.9mg	30%
Vitamin B2	0.039mg	0.334mg	23%
Selenium	2.2µg	14.5µg	22%
Monounsaturated fat	0.188g	7.747g	19%
Vitamin A	0µg	165µg	18%
Manganese	0.403mg	0.011mg	17%
Calories	92kcal	356kcal	13%
Copper	0.146mg	0.036mg	12%
Fiber	2.7g	0g	11%
Iron	0.8mg	0.24mg	7%
Carbs	19.94g	2.22g	6%
Magnesium	51mg	29mg	5%
Vitamin B3	0.94mg	0.063mg	5%
Vitamin D	0µg	0.5µg	3%
Vitamin D	0IU	20IU	3%
Polyunsaturated fat	0.188g	0.657g	3%
Folate	14µg	21µg	2%
Choline	20.1mg	15.4mg	1%
Vitamin B1	0.04mg	0.03mg	1%
Vitamin E	0.09mg	0.24mg	1%
Potassium	88mg	121mg	1%
Net carbs	17.24g	2.22g	N/A
Sugar	0.9g	2.22g	N/A
Vitamin B5	0.359mg	0.34mg	0%
Vitamin B6	0.077mg	0.08mg	0%
Vitamin K	1.9µg	2.3µg	0%
Tryptophan	0.049mg	0.352mg	0%
Threonine	0.129mg	0.93mg	0%
Isoleucine	0.127mg	1.306mg	0%
Leucine	0.212mg	2.564mg	0%
Lysine	0.172mg	2.654mg	0%
Methionine	0.044mg	0.719mg	0%
Phenylalanine	0.133mg	1.431mg	0%
Valine	0.173mg	1.806mg	0%
Histidine	0.079mg	1.032mg	0%
Fructose	0.1g		0%