Mackerel vs. Gouda cheese — In-Depth Nutrition Comparison
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Important differences between mackerel and gouda cheese
- Mackerel has more vitamin B12, vitamin D, selenium, vitamin B6, and vitamin B3; however, gouda cheese is richer in calcium, phosphorus, and zinc.
- Mackerel's daily need coverage for vitamin B12 is 436% more.
- Mackerel contains 52 times more vitamin B3 than gouda cheese. Mackerel contains 3.3mg of vitamin B3, while gouda cheese contains 0.063mg.
- Gouda cheese contains less sodium.
The food varieties used in the comparison are Fish, mackerel, salted and Cheese, gouda.
Infographic
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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.
| Contains more MagnesiumMagnesium | +106.9% |
| Contains more PotassiumPotassium | +329.8% |
| Contains more IronIron | +483.3% |
| Contains more CopperCopper | +177.8% |
| Contains more SeleniumSelenium | +406.2% |
| Contains more CalciumCalcium | +960.6% |
| Contains more ZincZinc | +254.5% |
| Contains more PhosphorusPhosphorus | +115% |
| Contains less SodiumSodium | -81.6% |
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.
| Contains more Vitamin EVitamin E | +891.7% |
| Contains more Vitamin DVitamin D | +4940% |
| Contains more Vitamin B3Vitamin B3 | +5138.1% |
| Contains more Vitamin B6Vitamin B6 | +412.5% |
| Contains more Vitamin B12Vitamin B12 | +679.2% |
| Contains more Vitamin KVitamin K | +239.1% |
| Contains more CholineCholine | +559.7% |
| Contains more Vitamin AVitamin A | +251.1% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +75.8% |
| Contains more FolateFolate | +40% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
| Contains more OtherOther | +240.1% |
| Contains more ProteinProtein | +34.8% |
| Contains more CarbsCarbs | +∞% |
~equal in
Fats
~27.44g
~equal in
Water
~41.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 g
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 | -59.4% |
| Contains more Poly. FatPolyunsaturated fat | +845.2% |
~equal in
Monounsaturated fat
~7.747g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 12µg | 1.54µg | 436% |
| Sodium | 4450mg | 819mg | 158% |
| Vitamin D | 25.2µg | 0.5µg | 124% |
| Vitamin D | 1006IU | 20IU | 123% |
| Selenium | 73.4µg | 14.5µg | 107% |
| Calcium | 66mg | 700mg | 63% |
| Saturated fat | 7.148g | 17.614g | 48% |
| Phosphorus | 254mg | 546mg | 42% |
| Polyunsaturated fat | 6.21g | 0.657g | 37% |
| Vitamin B6 | 0.41mg | 0.08mg | 25% |
| Zinc | 1.1mg | 3.9mg | 25% |
| Vitamin B3 | 3.3mg | 0.063mg | 20% |
| Choline | 101.6mg | 15.4mg | 16% |
| Iron | 1.4mg | 0.24mg | 15% |
| Vitamin E | 2.38mg | 0.24mg | 14% |
| Protein | 18.5g | 24.94g | 13% |
| Vitamin A | 47µg | 165µg | 13% |
| Potassium | 520mg | 121mg | 12% |
| Vitamin B2 | 0.19mg | 0.334mg | 11% |
| Copper | 0.1mg | 0.036mg | 7% |
| Magnesium | 60mg | 29mg | 7% |
| Vitamin B5 | 0.34mg | 7% | |
| Cholesterol | 95mg | 114mg | 6% |
| Vitamin K | 7.8µg | 2.3µg | 5% |
| Fats | 25.1g | 27.44g | 4% |
| Calories | 305kcal | 356kcal | 3% |
| Folate | 15µg | 21µg | 2% |
| Vitamin B1 | 0.02mg | 0.03mg | 1% |
| Carbs | 0g | 2.22g | 1% |
| Monounsaturated fat | 8.32g | 7.747g | 1% |
| Net carbs | 0g | 2.22g | N/A |
| Sugar | 0g | 2.22g | N/A |
| Manganese | 0.011mg | 0% | |
| Tryptophan | 0.352mg | 0% | |
| Threonine | 0.93mg | 0% | |
| Isoleucine | 1.306mg | 0% | |
| Leucine | 2.564mg | 0% | |
| Lysine | 2.654mg | 0% | |
| Methionine | 0.719mg | 0% | |
| Phenylalanine | 1.431mg | 0% | |
| Valine | 1.806mg | 0% | |
| Histidine | 1.032mg | 0% | |
| Omega-3 - EPA | 1.619g | 0g | N/A |
| Omega-3 - DHA | 2.965g | 0g | N/A |
| Omega-3 - DPA | 0.391g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
172%
32%
Minerals Daily Need Coverage Score
131%
79%
Comparison summary
Which food is lower in Cholesterol?
Mackerel is lower in Cholesterol (difference - 19mg)
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 2.22g)
Which food is lower in Saturated fat?
Mackerel is lower in Saturated fat (difference - 10.466g)
Which food contains less Sodium?
Gouda cheese contains less Sodium (difference - 3631mg)
Which food is cheaper?
Gouda cheese is cheaper (difference - $5)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.