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  6. Mackerel vs. Gouda cheese

Mackerel vs. Gouda cheese — In-Depth Nutrition Comparison

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How are mackerel and gouda cheese different?

  • Mackerel is higher in vitamin B12, selenium, vitamin B3, vitamin B6, and iron; however, gouda cheese is richer in calcium, phosphorus, and zinc.
  • Daily need coverage for vitamin B12 for mackerel is 728% higher.
  • Mackerel contains 109 times more vitamin B3 than gouda cheese. While mackerel contains 6.85mg of vitamin B3, gouda cheese contains only 0.063mg.
  • Mackerel has less saturated fat.

Fish, mackerel, Atlantic, cooked, dry heat and Cheese, gouda are the varieties used in this article.

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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +234.5%
Contains more PotassiumPotassium +231.4%
Contains more IronIron +554.2%
Contains more CopperCopper +161.1%
Contains less SodiumSodium -89.9%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +255.9%
Contains more CalciumCalcium +4566.7%
Contains more ZincZinc +314.9%
Contains more PhosphorusPhosphorus +96.4%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 B1Vitamin B1 +430%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B3Vitamin B3 +10773%
Contains more Vitamin B5Vitamin B5 +191.2%
Contains more Vitamin B6Vitamin B6 +475%
Contains more Vitamin B12Vitamin B12 +1133.8%
Contains more Vitamin AVitamin A +205.6%
Contains more FolateFolate +950%

All nutrients comparison - raw data values

Nutrient Mackerel Gouda cheese DV% diff.
Vitamin B12 19µg 1.54µg 728%
Calcium 15mg 700mg 69%
Selenium 51.6µg 14.5µg 67%
Saturated fat 4.176g 17.614g 61%
Vitamin B3 6.85mg 0.063mg 42%
Phosphorus 278mg 546mg 38%
Sodium 83mg 819mg 32%
Vitamin B6 0.46mg 0.08mg 29%
Zinc 0.94mg 3.9mg 27%
Polyunsaturated fat 4.3g 0.657g 24%
Iron 1.57mg 0.24mg 17%
Magnesium 97mg 29mg 16%
Fats 17.81g 27.44g 15%
Cholesterol 75mg 114mg 13%
Vitamin B5 0.99mg 0.34mg 13%
Vitamin A 54µg 165µg 12%
Vitamin B1 0.159mg 0.03mg 11%
Potassium 401mg 121mg 8%
Copper 0.094mg 0.036mg 6%
Vitamin B2 0.412mg 0.334mg 6%
Folate 2µg 21µg 5%
Calories 262kcal 356kcal 5%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Protein 23.85g 24.94g 2%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Monounsaturated fat 7.006g 7.747g 2%
Carbs 0g 2.22g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 2.22g N/A
Sugar 2.22g N/A
Manganese 0.02mg 0.011mg 0%
Tryptophan 0.267mg 0.352mg 0%
Threonine 1.045mg 0.93mg 0%
Isoleucine 1.099mg 1.306mg 0%
Leucine 1.938mg 2.564mg 0%
Lysine 2.19mg 2.654mg 0%
Methionine 0.706mg 0.719mg 0%
Phenylalanine 0.931mg 1.431mg 0%
Valine 1.228mg 1.806mg 0%
Histidine 0.702mg 1.032mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 WaterWater +28.5%
Contains more OtherOther +28.7%
Contains more FatsFats +54.1%
Contains more CarbsCarbs +∞%
~equal in Protein ~24.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 -76.3%
Contains more Poly. FatPolyunsaturated fat +554.5%
Contains more Mono. FatMonounsaturated fat +10.6%

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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/175120/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.