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  6. Gouda cheese vs. Chard raw

Gouda cheese vs. Chard raw — In-Depth Nutrition Comparison

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How are Gouda cheese and Chard raw different?

  • Gouda cheese is higher in Phosphorus, Calcium, Vitamin B12, Zinc, and Selenium, however, Chard raw is richer in Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin K from Chard raw is 690% higher.
  • Chard raw has less Cholesterol.

Cheese, gouda and Chard, swiss, raw are the varieties used in this article.

Infographic

Gouda cheese vs Chard raw 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
4
:
6
Chard raw
Chard raw
Contains more Calcium +1272.5%
Contains more Phosphorus +1087%
Contains more Zinc +983.3%
Contains more Selenium +1511.1%
Contains more Iron +650%
Contains more Magnesium +179.3%
Contains more Potassium +213.2%
Contains less Sodium -74%
Contains more Copper +397.2%
Contains more Manganese +3227.3%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +1272.5%
Contains more Phosphorus +1087%
Contains more Zinc +983.3%
Contains more Selenium +1511.1%
Contains more Iron +650%
Contains more Magnesium +179.3%
Contains more Potassium +213.2%
Contains less Sodium -74%
Contains more Copper +397.2%
Contains more Manganese +3227.3%

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
5
:
7
Chard raw
Chard raw
Contains more Vitamin D +∞%
Contains more Vitamin B2 +271.1%
Contains more Vitamin B5 +97.7%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +986.3%
Contains more Vitamin E +687.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +534.9%
Contains more Vitamin B6 +23.8%
Contains more Vitamin K +35987%
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%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +271.1%
Contains more Vitamin B5 +97.7%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +986.3%
Contains more Vitamin E +687.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +534.9%
Contains more Vitamin B6 +23.8%
Contains more Vitamin K +35987%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
2
Chard raw
Chard raw
Contains more Protein +1285.6%
Contains more Fats +13620%
Contains more Other +146.3%
Contains more Carbs +68.5%
Contains more Water +123.5%
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
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +1285.6%
Contains more Fats +13620%
Contains more Other +146.3%
Contains more Carbs +68.5%
Contains more Water +123.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +19267.5%
Contains more Polyunsaturated fat +838.6%
Contains less Saturated Fat -99.8%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +19267.5%
Contains more Polyunsaturated fat +838.6%
Contains less Saturated Fat -99.8%

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 Chard raw
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Gouda cheese Chard raw Opinion
Net carbs 2.22g 2.14g Gouda cheese
Protein 24.94g 1.8g Gouda cheese
Fats 27.44g 0.2g Gouda cheese
Carbs 2.22g 3.74g Chard raw
Calories 356kcal 19kcal Gouda cheese
Sugar 2.22g 1.1g Chard raw
Fiber 0g 1.6g Chard raw
Calcium 700mg 51mg Gouda cheese
Iron 0.24mg 1.8mg Chard raw
Magnesium 29mg 81mg Chard raw
Phosphorus 546mg 46mg Gouda cheese
Potassium 121mg 379mg Chard raw
Sodium 819mg 213mg Chard raw
Zinc 3.9mg 0.36mg Gouda cheese
Copper 0.036mg 0.179mg Chard raw
Manganese 0.011mg 0.366mg Chard raw
Selenium 14.5µg 0.9µg Gouda cheese
Vitamin A 563IU 6116IU Chard raw
Vitamin A RAE 165µg 306µg Chard raw
Vitamin E 0.24mg 1.89mg Chard raw
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.03mg 0.04mg Chard raw
Vitamin B2 0.334mg 0.09mg Gouda cheese
Vitamin B3 0.063mg 0.4mg Chard raw
Vitamin B5 0.34mg 0.172mg Gouda cheese
Vitamin B6 0.08mg 0.099mg Chard raw
Folate 21µg 14µg Gouda cheese
Vitamin B12 1.54µg 0µg Gouda cheese
Vitamin K 2.3µg 830µg Chard raw
Tryptophan 0.352mg 0.017mg Gouda cheese
Threonine 0.93mg 0.083mg Gouda cheese
Isoleucine 1.306mg 0.147mg Gouda cheese
Leucine 2.564mg 0.13mg Gouda cheese
Lysine 2.654mg 0.099mg Gouda cheese
Methionine 0.719mg 0.019mg Gouda cheese
Phenylalanine 1.431mg 0.11mg Gouda cheese
Valine 1.806mg 0.11mg Gouda cheese
Histidine 1.032mg 0.036mg Gouda cheese
Cholesterol 114mg 0mg Chard raw
Saturated Fat 17.614g 0.03g Chard raw
Monounsaturated Fat 7.747g 0.04g Gouda cheese
Polyunsaturated fat 0.657g 0.07g Gouda cheese

Which food is preferable for your diet?

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

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
222%
Chard raw
Minerals Daily Need Coverage Score
79%
Gouda cheese
34%
Chard raw

Comparison summary

Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 606mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 17.584g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.6)
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.