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  6. Gouda cheese vs. Arugula

Gouda cheese vs. Arugula — In-Depth Nutrition Comparison

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Differences between gouda cheese and arugula

  • Gouda cheese has more phosphorus, vitamin B12, calcium, zinc, and selenium, while arugula has more vitamin K and vitamin A.
  • Arugula's daily need coverage for vitamin K is 89% higher.
  • The amount of cholesterol in arugula is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of arugula is 32.

The food types used in this comparison are Cheese, gouda and Arugula, raw.

Infographic

Gouda cheese vs Arugula 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CalciumCalcium +337.5%
Contains more ZincZinc +729.8%
Contains more PhosphorusPhosphorus +950%
Contains more SeleniumSelenium +4733.3%
Contains more MagnesiumMagnesium +62.1%
Contains more PotassiumPotassium +205%
Contains more IronIron +508.3%
Contains more CopperCopper +111.1%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +2818.2%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin AVitamin A +38.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +288.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +79.2%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B3Vitamin B3 +384.1%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more Vitamin KVitamin K +4621.7%
Contains more FolateFolate +361.9%
~equal in Vitamin B6 ~0.073mg
~equal in Choline ~15.3mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Arugula DV% diff.
Vitamin K 2.3µg 108.6µg 89%
Saturated fat 17.614g 0.086g 80%
Phosphorus 546mg 52mg 71%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 160mg 54%
Protein 24.94g 2.58g 45%
Fats 27.44g 0.66g 41%
Cholesterol 114mg 0mg 38%
Sodium 819mg 27mg 34%
Zinc 3.9mg 0.47mg 31%
Selenium 14.5µg 0.3µg 26%
Monounsaturated fat 7.747g 0.049g 19%
Folate 21µg 97µg 19%
Vitamin B2 0.334mg 0.086mg 19%
Calories 356kcal 25kcal 17%
Vitamin C 0mg 15mg 17%
Iron 0.24mg 1.46mg 15%
Manganese 0.011mg 0.321mg 13%
Potassium 121mg 369mg 7%
Fiber 0g 1.6g 6%
Vitamin A 165µg 119µg 5%
Copper 0.036mg 0.076mg 4%
Magnesium 29mg 47mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.657g 0.319g 2%
Vitamin B5 0.34mg 0.437mg 2%
Vitamin B3 0.063mg 0.305mg 2%
Vitamin B1 0.03mg 0.044mg 1%
Vitamin E 0.24mg 0.43mg 1%
Vitamin B6 0.08mg 0.073mg 1%
Carbs 2.22g 3.65g 0%
Net carbs 2.22g 2.05g N/A
Sugar 2.22g 2.05g N/A
Choline 15.4mg 15.3mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +866.7%
Contains more FatsFats +4057.6%
Contains more OtherOther +181.4%
Contains more CarbsCarbs +64.4%
Contains more WaterWater +121.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +15710.2%
Contains more Poly. FatPolyunsaturated fat +106%
Contains less Sat. FatSaturated fat -99.5%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.