Gouda cheese vs. Club sandwich — In-Depth Nutrition Comparison
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Summary of differences between Gouda cheese and Club sandwich
- Gouda cheese has more Calcium, Phosphorus, Vitamin B12, Zinc, and Vitamin A RAE, while Club sandwich has more Vitamin B3, Selenium, and Vitamin B6.
- Gouda cheese covers your daily need of Saturated Fat 73% more than Club sandwich.
- Gouda cheese contains 7 times more Calcium than Club sandwich. While Gouda cheese contains 700mg of Calcium, Club sandwich contains only 95mg.
- The amount of Saturated Fat in Club sandwich is lower.
These are the specific foods used in this comparison Cheese, gouda and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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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.
Contains
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Calcium
+636.8%
Contains
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Phosphorus
+154%
Contains
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Zinc
+191%
Contains
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Iron
+470.8%
Contains
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Magnesium
+10.3%
Contains
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Potassium
+86.8%
Contains
less
Sodium
-23.1%
Contains
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Copper
+147.2%
Contains
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Selenium
+71%
Contains
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Calcium
+636.8%
Contains
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Phosphorus
+154%
Contains
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Zinc
+191%
Contains
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Iron
+470.8%
Contains
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Magnesium
+10.3%
Contains
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Potassium
+86.8%
Contains
less
Sodium
-23.1%
Contains
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Copper
+147.2%
Contains
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Selenium
+71%
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.
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Contains
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Vitamin A
+56.8%
Contains
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Vitamin D
+400%
Contains
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Vitamin B2
+79.6%
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Vitamin B12
+227.7%
Contains
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Vitamin E
+154.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+473.3%
Contains
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Vitamin B3
+8749.2%
Contains
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Vitamin B5
+142.9%
Contains
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Vitamin B6
+270%
Contains
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Folate
+47.6%
Contains
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Vitamin K
+278.3%
Contains
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Vitamin A
+56.8%
Contains
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Vitamin D
+400%
Contains
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Vitamin B2
+79.6%
Contains
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Vitamin B12
+227.7%
Contains
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Vitamin E
+154.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+473.3%
Contains
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Vitamin B3
+8749.2%
Contains
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Vitamin B5
+142.9%
Contains
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Vitamin B6
+270%
Contains
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Folate
+47.6%
Contains
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Vitamin K
+278.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+45.1%
Contains
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Fats
+240.9%
Contains
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Other
+66.2%
Contains
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Carbs
+795%
Contains
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Water
+26.7%
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Contains
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Protein
+45.1%
Contains
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Fats
+240.9%
Contains
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Other
+66.2%
Contains
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Carbs
+795%
Contains
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Water
+26.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+162.7%
Contains
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Saturated Fat
-82.3%
Contains
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Polyunsaturated fat
+186.1%
Saturated Fat:
17.614 g
Monounsaturated Fat:
7.747 g
Polyunsaturated fat:
0.657 g
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Contains
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Monounsaturated Fat
+162.7%
Contains
less
Saturated Fat
-82.3%
Contains
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Polyunsaturated fat
+186.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.22g | 18.67g |
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| Protein | 24.94g | 17.19g |
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| Fats | 27.44g | 8.05g |
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| Carbs | 2.22g | 19.87g |
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| Calories | 356kcal | 220kcal |
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| Sugar | 2.22g | 4.68g |
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| Fiber | 0g | 1.2g |
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| Calcium | 700mg | 95mg |
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| Iron | 0.24mg | 1.37mg |
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| Magnesium | 29mg | 32mg |
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| Phosphorus | 546mg | 215mg |
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| Potassium | 121mg | 226mg |
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| Sodium | 819mg | 630mg |
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| Zinc | 3.9mg | 1.34mg |
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| Copper | 0.036mg | 0.089mg |
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| Manganese | 0.011mg |
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| Selenium | 14.5µg | 24.8µg |
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| Vitamin A | 563IU | 359IU |
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| Vitamin A RAE | 165µg | 35µg |
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| Vitamin E | 0.24mg | 0.61mg |
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| Vitamin D | 20IU | 5IU |
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| Vitamin D | 0.5µg | 0.1µg |
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| Vitamin C | 0mg | 4.4mg |
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| Vitamin B1 | 0.03mg | 0.172mg |
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| Vitamin B2 | 0.334mg | 0.186mg |
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| Vitamin B3 | 0.063mg | 5.575mg |
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| Vitamin B5 | 0.34mg | 0.826mg |
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| Vitamin B6 | 0.08mg | 0.296mg |
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| Folate | 21µg | 31µg |
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| Vitamin B12 | 1.54µg | 0.47µg |
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| Vitamin K | 2.3µg | 8.7µg |
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| Tryptophan | 0.352mg |
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| Threonine | 0.93mg |
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| Isoleucine | 1.306mg |
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| Leucine | 2.564mg |
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| Lysine | 2.654mg |
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| Methionine | 0.719mg |
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| Phenylalanine | 1.431mg |
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| Valine | 1.806mg |
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| Histidine | 1.032mg |
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| Cholesterol | 114mg | 46mg |
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| Trans Fat | 0.071g |
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| Saturated Fat | 17.614g | 3.109g |
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| Omega-3 - DHA | 0g | 0.007g |
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| Omega-3 - EPA | 0g | 0.004g |
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| Omega-3 - DPA | 0g | 0.004g |
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| Monounsaturated Fat | 7.747g | 2.949g |
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| Polyunsaturated fat | 0.657g | 1.88g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
39%
Minerals Daily Need Coverage Score
79%
50%
Comparison summary
Which food is lower in Sugar?
Gouda cheese is lower in Sugar (difference - 2.46g)
Which food contains less Sodium?
Club sandwich contains less Sodium (difference - 189mg)
Which food is lower in Cholesterol?
Club sandwich is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Club sandwich is lower in Saturated Fat (difference - 14.505g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich is cheaper (difference - $2)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
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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.