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  6. Gouda cheese vs. Buckwheat

Gouda cheese vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between Gouda cheese and Buckwheat

  • Gouda cheese has more Calcium, Phosphorus, Vitamin B12, Zinc, Vitamin B2, Selenium, and Vitamin A RAE than Buckwheat.
  • Gouda cheese's daily need coverage for Saturated Fat is 87% more.
  • Buckwheat contains less Cholesterol.

The food varieties used in the comparison are Cheese, gouda and Buckwheat groats, roasted, cooked.

Infographic

Gouda cheese vs Buckwheat 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.
Gouda cheese
Gouda cheese
5
:
5
Buckwheat
Buckwheat
Contains more Calcium +9900%
Contains more Phosphorus +680%
Contains more Potassium +37.5%
Contains more Zinc +539.3%
Contains more Selenium +559.1%
Contains more Iron +233.3%
Contains more Magnesium +75.9%
Contains less Sodium -99.5%
Contains more Copper +305.6%
Contains more Manganese +3563.6%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +9900%
Contains more Phosphorus +680%
Contains more Potassium +37.5%
Contains more Zinc +539.3%
Contains more Selenium +559.1%
Contains more Iron +233.3%
Contains more Magnesium +75.9%
Contains less Sodium -99.5%
Contains more Copper +305.6%
Contains more Manganese +3563.6%

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.
Gouda cheese
Gouda cheese
8
:
3
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +756.4%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +21.1%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +1392.1%
Equal in Vitamin B5 - 0.359
Equal in Vitamin B6 - 0.077
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%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +756.4%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +21.1%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +1392.1%
Equal in Vitamin B5 - 0.359
Equal in Vitamin B6 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
2
Buckwheat
Buckwheat
Contains more Protein +637.9%
Contains more Fats +4325.8%
Contains more Other +816.3%
Contains more Carbs +798.2%
Contains more Water +82.4%
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
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +637.9%
Contains more Fats +4325.8%
Contains more Other +816.3%
Contains more Carbs +798.2%
Contains more Water +82.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +4020.7%
Contains more Polyunsaturated fat +249.5%
Contains less Saturated Fat -99.2%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +4020.7%
Contains more Polyunsaturated fat +249.5%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Buckwheat Opinion
Net carbs 2.22g 17.24g Buckwheat
Protein 24.94g 3.38g Gouda cheese
Fats 27.44g 0.62g Gouda cheese
Carbs 2.22g 19.94g Buckwheat
Calories 356kcal 92kcal Gouda cheese
Fructose 0.1g Buckwheat
Sugar 2.22g 0.9g Buckwheat
Fiber 0g 2.7g Buckwheat
Calcium 700mg 7mg Gouda cheese
Iron 0.24mg 0.8mg Buckwheat
Magnesium 29mg 51mg Buckwheat
Phosphorus 546mg 70mg Gouda cheese
Potassium 121mg 88mg Gouda cheese
Sodium 819mg 4mg Buckwheat
Zinc 3.9mg 0.61mg Gouda cheese
Copper 0.036mg 0.146mg Buckwheat
Manganese 0.011mg 0.403mg Buckwheat
Selenium 14.5µg 2.2µg Gouda cheese
Vitamin A 563IU 0IU Gouda cheese
Vitamin A RAE 165µg 0µg Gouda cheese
Vitamin E 0.24mg 0.09mg Gouda cheese
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin B1 0.03mg 0.04mg Buckwheat
Vitamin B2 0.334mg 0.039mg Gouda cheese
Vitamin B3 0.063mg 0.94mg Buckwheat
Vitamin B5 0.34mg 0.359mg Buckwheat
Vitamin B6 0.08mg 0.077mg Gouda cheese
Folate 21µg 14µg Gouda cheese
Vitamin B12 1.54µg 0µg Gouda cheese
Vitamin K 2.3µg 1.9µg Gouda cheese
Tryptophan 0.352mg 0.049mg Gouda cheese
Threonine 0.93mg 0.129mg Gouda cheese
Isoleucine 1.306mg 0.127mg Gouda cheese
Leucine 2.564mg 0.212mg Gouda cheese
Lysine 2.654mg 0.172mg Gouda cheese
Methionine 0.719mg 0.044mg Gouda cheese
Phenylalanine 1.431mg 0.133mg Gouda cheese
Valine 1.806mg 0.173mg Gouda cheese
Histidine 1.032mg 0.079mg Gouda cheese
Cholesterol 114mg 0mg Buckwheat
Saturated Fat 17.614g 0.134g Buckwheat
Monounsaturated Fat 7.747g 0.188g Gouda cheese
Polyunsaturated fat 0.657g 0.188g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Gouda cheese
8%
Buckwheat
Minerals Daily Need Coverage Score
79%
Gouda cheese
24%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 51)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.4)
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 815mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 17.48g)
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.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.