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Garlic vs. Gouda cheese — In-Depth Nutrition Comparison

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What are the differences between garlic and gouda cheese?

  • Garlic is higher in vitamin B6, manganese, vitamin C, and copper, yet gouda cheese is higher in vitamin B12, phosphorus, and calcium.
  • Garlic's daily need coverage for vitamin B6 is 89% more.
  • The amount of sodium in garlic is lower.
  • The glycemic index of gouda cheese is lower.

We used Garlic, raw and Cheese, gouda types in this article.

Infographic

Garlic vs Gouda cheese 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.
Garlic
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +231.4%
Contains more IronIron +608.3%
Contains more CopperCopper +730.6%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +15100%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +286.7%
Contains more ZincZinc +236.2%
Contains more PhosphorusPhosphorus +256.9%
~equal in Selenium ~14.5µg

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.
Garlic
6
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 +566.7%
Contains more Vitamin B3Vitamin B3 +1011.1%
Contains more Vitamin B5Vitamin B5 +75.3%
Contains more Vitamin B6Vitamin B6 +1443.8%
Contains more CholineCholine +50.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +35.3%
Contains more FolateFolate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 CarbsCarbs +1389.2%
Contains more WaterWater +41.3%
Contains more ProteinProtein +292.1%
Contains more FatsFats +5388%
Contains more OtherOther +162.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -99.5%
Contains more Mono. FatMonounsaturated fat +70327.3%
Contains more Poly. FatPolyunsaturated fat +163.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Gouda cheese DV% diff.
Vitamin B6 1.235mg 0.08mg 89%
Saturated fat 0.089g 17.614g 80%
Manganese 1.672mg 0.011mg 72%
Vitamin B12 0µg 1.54µg 64%
Phosphorus 153mg 546mg 56%
Calcium 181mg 700mg 52%
Fats 0.5g 27.44g 41%
Cholesterol 0mg 114mg 38%
Protein 6.36g 24.94g 37%
Vitamin C 31.2mg 0mg 35%
Sodium 17mg 819mg 35%
Copper 0.299mg 0.036mg 29%
Zinc 1.16mg 3.9mg 25%
Monounsaturated fat 0.011g 7.747g 19%
Iron 1.7mg 0.24mg 18%
Vitamin A 0µg 165µg 18%
Vitamin B2 0.11mg 0.334mg 17%
Vitamin B1 0.2mg 0.03mg 14%
Carbs 33.06g 2.22g 10%
Calories 149kcal 356kcal 10%
Fiber 2.1g 0g 8%
Potassium 401mg 121mg 8%
Folate 3µg 21µg 5%
Vitamin B5 0.596mg 0.34mg 5%
Vitamin B3 0.7mg 0.063mg 4%
Vitamin D 0IU 20IU 3%
Polyunsaturated fat 0.249g 0.657g 3%
Vitamin D 0µg 0.5µg 3%
Choline 23.2mg 15.4mg 1%
Selenium 14.2µg 14.5µg 1%
Vitamin K 1.7µg 2.3µg 1%
Vitamin E 0.08mg 0.24mg 1%
Magnesium 25mg 29mg 1%
Net carbs 30.96g 2.22g N/A
Sugar 1g 2.22g N/A
Tryptophan 0.066mg 0.352mg 0%
Threonine 0.157mg 0.93mg 0%
Isoleucine 0.217mg 1.306mg 0%
Leucine 0.308mg 2.564mg 0%
Lysine 0.273mg 2.654mg 0%
Methionine 0.076mg 0.719mg 0%
Phenylalanine 0.183mg 1.431mg 0%
Valine 0.291mg 1.806mg 0%
Histidine 0.113mg 1.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
41%
Garlic
32%
Gouda cheese
Minerals Daily Need Coverage Score
67%
Garlic
79%
Gouda cheese

Comparison summary

Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 30)
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.22g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 802mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 17.525g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.4)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.