Dried fruit vs. Gouda cheese — In-Depth Nutrition Comparison

Compare

The main differences between dried fruit and gouda cheese

Dried fruit has more vitamin A, copper, and potassium; however, gouda cheese has more phosphorus, calcium, vitamin B12, and zinc.
Daily need coverage for saturated fat for gouda cheese is 88% higher.
Gouda cheese has 10 times less potassium than dried fruit. Dried fruit has 1162mg of potassium, while gouda cheese has 121mg.
Dried fruit is lower in sodium.
Dried fruit has a higher glycemic index than gouda cheese.

Food types used in this article are Apricots, dried, sulfured, uncooked and Cheese, gouda.

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.

Dried fruit

Gouda cheese

Contains more PotassiumPotassium	+860.3%
Contains more IronIron	+1008.3%
Contains more CopperCopper	+852.8%
Contains less SodiumSodium	-98.8%
Contains more ManganeseManganese	+2036.4%

Contains more CalciumCalcium	+1172.7%
Contains more ZincZinc	+900%
Contains more PhosphorusPhosphorus	+669%
Contains more SeleniumSelenium	+559.1%

~equal in Magnesium ~29mg

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.

Dried fruit

Gouda cheese

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+1704.2%
Contains more Vitamin B3Vitamin B3	+4009.5%
Contains more Vitamin B5Vitamin B5	+51.8%
Contains more Vitamin B6Vitamin B6	+78.8%
Contains more Vitamin KVitamin K	+34.8%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+100%
Contains more Vitamin B2Vitamin B2	+351.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+110%
Contains more CholineCholine	+10.8%

~equal in Vitamin A ~165µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.017g	17.614g	80%
Phosphorus	71mg	546mg	68%
Calcium	55mg	700mg	65%
Vitamin B12	0µg	1.54µg	64%
Protein	3.39g	24.94g	43%
Fats	0.51g	27.44g	41%
Cholesterol	0mg	114mg	38%
Sodium	10mg	819mg	35%
Copper	0.343mg	0.036mg	34%
Zinc	0.39mg	3.9mg	32%
Potassium	1162mg	121mg	31%
Iron	2.66mg	0.24mg	30%
Fiber	7.3g	0g	29%
Vitamin E	4.33mg	0.24mg	27%
Selenium	2.2µg	14.5µg	22%
Vitamin B2	0.074mg	0.334mg	20%
Carbs	62.64g	2.22g	20%
Monounsaturated fat	0.074g	7.747g	19%
Vitamin B3	2.589mg	0.063mg	16%
Fructose	12.47g		16%
Manganese	0.235mg	0.011mg	10%
Calories	241kcal	356kcal	6%
Vitamin B6	0.143mg	0.08mg	5%
Polyunsaturated fat	0.074g	0.657g	4%
Vitamin B5	0.516mg	0.34mg	4%
Vitamin D	0µg	0.5µg	3%
Folate	10µg	21µg	3%
Vitamin D	0IU	20IU	3%
Vitamin A	180µg	165µg	2%
Magnesium	32mg	29mg	1%
Vitamin B1	0.015mg	0.03mg	1%
Vitamin K	3.1µg	2.3µg	1%
Vitamin C	1mg	0mg	1%
Net carbs	55.34g	2.22g	N/A
Sugar	53.44g	2.22g	N/A
Starch	0.35g		0%
Choline	13.9mg	15.4mg	0%
Tryptophan	0.016mg	0.352mg	0%
Threonine	0.073mg	0.93mg	0%
Isoleucine	0.063mg	1.306mg	0%
Leucine	0.105mg	2.564mg	0%
Lysine	0.083mg	2.654mg	0%
Methionine	0.015mg	0.719mg	0%
Phenylalanine	0.062mg	1.431mg	0%
Valine	0.078mg	1.806mg	0%
Histidine	0.047mg	1.032mg	0%