Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Mackerel
  5. Compare
  6. Mackerel vs. Gouda cheese

Mackerel vs. Gouda cheese — In-Depth Nutrition Comparison

Compare

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

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 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.
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Gouda cheese 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 -59.4%
Contains more Poly. FatPolyunsaturated fat +845.2%
~equal in Monounsaturated fat ~7.747g

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.