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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 PotassiumPotassium +305%
Contains more IronIron +233.3%
Contains more CopperCopper +594.4%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +151.7%
Contains more CalciumCalcium +5733.3%
Contains more ZincZinc +509.4%
Contains more PhosphorusPhosphorus +173%
~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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 B1Vitamin B1 +653.3%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +12376.2%
Contains more Vitamin B5Vitamin B5 +389.4%
Contains more Vitamin B6Vitamin B6 +922.5%
Contains more Vitamin B12Vitamin B12 +106.5%
Contains more FolateFolate +19%
Contains more Vitamin AVitamin A +1275%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +65.2%
Contains more OtherOther +35%
Contains more ProteinProtein +25.7%
Contains more FatsFats +332.8%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -94.4%
Contains more Poly. FatPolyunsaturated fat +286.5%
Contains more Mono. FatMonounsaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Saturated fat 0.981g 17.614g 76%
Calcium 12mg 700mg 69%
Vitamin B12 3.18µg 1.54µg 68%
Vitamin B6 0.818mg 0.08mg 57%
Phosphorus 200mg 546mg 49%
Vitamin B3 7.86mg 0.063mg 49%
Selenium 36.5µg 14.5µg 40%
Sodium 44mg 819mg 34%
Fats 6.34g 27.44g 32%
Zinc 0.64mg 3.9mg 30%
Vitamin B5 1.664mg 0.34mg 26%
Copper 0.25mg 0.036mg 24%
Cholesterol 55mg 114mg 20%
Vitamin A 12µg 165µg 17%
Vitamin B1 0.226mg 0.03mg 16%
Monounsaturated fat 2.103g 7.747g 14%
Polyunsaturated fat 2.539g 0.657g 13%
Calories 142kcal 356kcal 11%
Potassium 490mg 121mg 11%
Protein 19.84g 24.94g 10%
Iron 0.8mg 0.24mg 7%
Vitamin B2 0.38mg 0.334mg 4%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Folate 25µg 21µg 1%
Carbs 0g 2.22g 1%
Net carbs 0g 2.22g N/A
Magnesium 29mg 29mg 0%
Sugar 2.22g N/A
Manganese 0.016mg 0.011mg 0%
Tryptophan 0.222mg 0.352mg 0%
Threonine 0.87mg 0.93mg 0%
Isoleucine 0.914mg 1.306mg 0%
Leucine 1.613mg 2.564mg 0%
Lysine 1.822mg 2.654mg 0%
Methionine 0.587mg 0.719mg 0%
Phenylalanine 0.775mg 1.431mg 0%
Valine 1.022mg 1.806mg 0%
Histidine 0.584mg 1.032mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
77%
Salmon raw
32%
Gouda cheese
Minerals Daily Need Coverage Score
49%
Salmon raw
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 59mg)
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 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.