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  6. Gouda cheese vs. Carambola

Gouda cheese vs. Carambola — In-Depth Nutrition Comparison

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Important differences between gouda cheese and carambola

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2; however, carambola is richer in vitamin C.
  • Gouda cheese's daily need coverage for saturated fat is 88% more.
  • Carambola contains less cholesterol.
  • Carambola has a higher glycemic index. The glycemic index of carambola is 45, while the glycemic index of gouda cheese is 0.

The food varieties used in the comparison are Cheese, gouda and Carambola, (starfruit), raw.

Infographic

Gouda cheese vs Carambola 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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +23233.3%
Contains more IronIron +200%
Contains more ZincZinc +3150%
Contains more PhosphorusPhosphorus +4450%
Contains more SeleniumSelenium +2316.7%
Contains more CopperCopper +280.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +236.4%
~equal in Potassium ~133mg

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin AVitamin A +5400%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +114.3%
Contains more Vitamin B2Vitamin B2 +1987.5%
Contains more Vitamin B6Vitamin B6 +370.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +102.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +482.5%
Contains more Vitamin B5Vitamin B5 +15%

All nutrients comparison - raw data values

Nutrient Gouda cheese Carambola DV% diff.
Saturated fat 17.614g 0.019g 80%
Phosphorus 546mg 12mg 76%
Calcium 700mg 3mg 70%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 1.04g 48%
Fats 27.44g 0.33g 42%
Vitamin C 0mg 34.4mg 38%
Cholesterol 114mg 0mg 38%
Sodium 819mg 2mg 36%
Zinc 3.9mg 0.12mg 34%
Selenium 14.5µg 0.6µg 25%
Vitamin B2 0.334mg 0.016mg 24%
Monounsaturated fat 7.747g 0.03g 19%
Vitamin A 165µg 3µg 18%
Calories 356kcal 31kcal 16%
Fiber 0g 2.8g 11%
Copper 0.036mg 0.137mg 11%
Magnesium 29mg 10mg 5%
Vitamin B6 0.08mg 0.017mg 5%
Polyunsaturated fat 0.657g 0.184g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Carbs 2.22g 6.73g 2%
Folate 21µg 12µg 2%
Vitamin K 2.3µg 0µg 2%
Vitamin B3 0.063mg 0.367mg 2%
Iron 0.24mg 0.08mg 2%
Vitamin B5 0.34mg 0.391mg 1%
Vitamin B1 0.03mg 0.014mg 1%
Manganese 0.011mg 0.037mg 1%
Vitamin E 0.24mg 0.15mg 1%
Choline 15.4mg 7.6mg 1%
Net carbs 2.22g 3.93g N/A
Potassium 121mg 133mg 0%
Sugar 2.22g 3.98g N/A
Tryptophan 0.352mg 0.008mg 0%
Threonine 0.93mg 0.044mg 0%
Isoleucine 1.306mg 0.044mg 0%
Leucine 2.564mg 0.077mg 0%
Lysine 2.654mg 0.077mg 0%
Methionine 0.719mg 0.021mg 0%
Phenylalanine 1.431mg 0.037mg 0%
Valine 1.806mg 0.05mg 0%
Histidine 1.032mg 0.008mg 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +2298.1%
Contains more FatsFats +8215.2%
Contains more OtherOther +657.7%
Contains more CarbsCarbs +203.2%
Contains more WaterWater +120.4%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +25723.3%
Contains more Poly. FatPolyunsaturated fat +257.1%
Contains less Sat. FatSaturated fat -99.9%

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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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.