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  6. Salmon raw vs. Gouda cheese

Salmon raw vs. Gouda cheese — In-Depth Nutrition Comparison

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How are Salmon raw and Gouda cheese different?

  • Salmon raw is richer in Vitamin B12, Vitamin B6, Vitamin B3, Selenium, and Vitamin B5, while Gouda cheese is higher in Calcium, Phosphorus, and Zinc.
  • Gouda cheese covers your daily need of Saturated Fat 83% more than Salmon raw.
  • Salmon raw contains 125 times more Vitamin B3 than Gouda cheese. Salmon raw contains 7.86mg of Vitamin B3, while Gouda cheese contains 0.063mg.
  • Salmon raw is lower in Saturated Fat.

Fish, salmon, Atlantic, wild, raw and Cheese, gouda types were used in this article.

Infographic

Salmon raw 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.
Salmon raw
Salmon raw
6
:
3
Gouda cheese
Gouda cheese
Contains more Iron +233.3%
Contains more Potassium +305%
Contains less Sodium -94.6%
Contains more Copper +594.4%
Contains more Manganese +45.5%
Contains more Selenium +151.7%
Contains more Calcium +5733.3%
Contains more Phosphorus +173%
Contains more Zinc +509.4%
Equal in Magnesium - 29
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Iron +233.3%
Contains more Potassium +305%
Contains less Sodium -94.6%
Contains more Copper +594.4%
Contains more Manganese +45.5%
Contains more Selenium +151.7%
Contains more Calcium +5733.3%
Contains more Phosphorus +173%
Contains more Zinc +509.4%
Equal in Magnesium - 29

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.
Salmon raw
Salmon raw
7
:
4
Gouda cheese
Gouda cheese
Contains more Vitamin B1 +653.3%
Contains more Vitamin B2 +13.8%
Contains more Vitamin B3 +12376.2%
Contains more Vitamin B5 +389.4%
Contains more Vitamin B6 +922.5%
Contains more Folate +19%
Contains more Vitamin B12 +106.5%
Contains more Vitamin A +1307.5%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Contains more Vitamin B1 +653.3%
Contains more Vitamin B2 +13.8%
Contains more Vitamin B3 +12376.2%
Contains more Vitamin B5 +389.4%
Contains more Vitamin B6 +922.5%
Contains more Folate +19%
Contains more Vitamin B12 +106.5%
Contains more Vitamin A +1307.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
3
Gouda cheese
Gouda cheese
Contains more Water +65.2%
Contains more Other +35%
Contains more Protein +25.7%
Contains more Fats +332.8%
Contains more Carbs +∞%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Gouda cheese
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 Water +65.2%
Contains more Other +35%
Contains more Protein +25.7%
Contains more Fats +332.8%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Gouda cheese
Gouda cheese
Contains less Saturated Fat -94.4%
Contains more Polyunsaturated fat +286.5%
Contains more Monounsaturated Fat +268.4%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains less Saturated Fat -94.4%
Contains more Polyunsaturated fat +286.5%
Contains more Monounsaturated Fat +268.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Gouda cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Gouda cheese Opinion
Net carbs 0g 2.22g Gouda cheese
Protein 19.84g 24.94g Gouda cheese
Fats 6.34g 27.44g Gouda cheese
Carbs 0g 2.22g Gouda cheese
Calories 142kcal 356kcal Gouda cheese
Sugar 2.22g Salmon raw
Calcium 12mg 700mg Gouda cheese
Iron 0.8mg 0.24mg Salmon raw
Magnesium 29mg 29mg
Phosphorus 200mg 546mg Gouda cheese
Potassium 490mg 121mg Salmon raw
Sodium 44mg 819mg Salmon raw
Zinc 0.64mg 3.9mg Gouda cheese
Copper 0.25mg 0.036mg Salmon raw
Manganese 0.016mg 0.011mg Salmon raw
Selenium 36.5µg 14.5µg Salmon raw
Vitamin A 40IU 563IU Gouda cheese
Vitamin A RAE 12µg 165µg Gouda cheese
Vitamin E 0.24mg Gouda cheese
Vitamin D 20IU Gouda cheese
Vitamin D 0.5µg Gouda cheese
Vitamin B1 0.226mg 0.03mg Salmon raw
Vitamin B2 0.38mg 0.334mg Salmon raw
Vitamin B3 7.86mg 0.063mg Salmon raw
Vitamin B5 1.664mg 0.34mg Salmon raw
Vitamin B6 0.818mg 0.08mg Salmon raw
Folate 25µg 21µg Salmon raw
Vitamin B12 3.18µg 1.54µg Salmon raw
Vitamin K 2.3µg Gouda cheese
Tryptophan 0.222mg 0.352mg Gouda cheese
Threonine 0.87mg 0.93mg Gouda cheese
Isoleucine 0.914mg 1.306mg Gouda cheese
Leucine 1.613mg 2.564mg Gouda cheese
Lysine 1.822mg 2.654mg Gouda cheese
Methionine 0.587mg 0.719mg Gouda cheese
Phenylalanine 0.775mg 1.431mg Gouda cheese
Valine 1.022mg 1.806mg Gouda cheese
Histidine 0.584mg 1.032mg Gouda cheese
Cholesterol 55mg 114mg Salmon raw
Saturated Fat 0.981g 17.614g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 7.747g Gouda cheese
Polyunsaturated fat 2.539g 0.657g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Gouda cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
83%
Salmon raw
33%
Gouda cheese
Minerals Daily Need Coverage Score
49%
Salmon raw
79%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 775mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 16.633g)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $11)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.