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  6. Gouda cheese vs. Coconut oil

Gouda cheese vs. Coconut oil — In-Depth Nutrition Comparison

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How are gouda cheese and coconut oil different?

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, vitamin B2, and vitamin A than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 324% higher.
  • Coconut oil has less cholesterol.

Cheese, gouda and Oil, coconut are the varieties used in this article.

Infographic

Gouda cheese vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +69900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +380%
Contains more CopperCopper +∞%
Contains more ZincZinc +19400%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +283.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +5033.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Coconut oil DV% diff.
Saturated fat 17.614g 82.475g 295%
Fats 27.44g 99.06g 110%
Phosphorus 546mg 0mg 78%
Calcium 700mg 1mg 70%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 0g 50%
Cholesterol 114mg 0mg 38%
Sodium 819mg 0mg 36%
Zinc 3.9mg 0.02mg 35%
Calories 356kcal 892kcal 27%
Selenium 14.5µg 0µg 26%
Vitamin B2 0.334mg 0mg 26%
Vitamin A 165µg 0µg 18%
Magnesium 29mg 0mg 7%
Polyunsaturated fat 0.657g 1.702g 7%
Vitamin B5 0.34mg 0mg 7%
Vitamin B6 0.08mg 0mg 6%
Folate 21µg 0µg 5%
Monounsaturated fat 7.747g 6.332g 4%
Copper 0.036mg 0mg 4%
Potassium 121mg 0mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.03mg 0mg 3%
Choline 15.4mg 0.3mg 3%
Iron 0.24mg 0.05mg 2%
Vitamin E 0.24mg 0.11mg 1%
Carbs 2.22g 0g 1%
Vitamin K 2.3µg 0.6µg 1%
Net carbs 2.22g 0g N/A
Sugar 2.22g 0g N/A
Manganese 0.011mg 0mg 0%
Vitamin B3 0.063mg 0mg 0%
Trans fat 0.028g N/A
Tryptophan 0.352mg 0mg 0%
Threonine 0.93mg 0mg 0%
Isoleucine 1.306mg 0mg 0%
Leucine 2.564mg 0mg 0%
Lysine 2.654mg 0mg 0%
Methionine 0.719mg 0mg 0%
Phenylalanine 1.431mg 0mg 0%
Valine 1.806mg 0mg 0%
Histidine 1.032mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +138100%
Contains more OtherOther +333%
Contains more FatsFats +261%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -78.6%
Contains more Mono. FatMonounsaturated fat +22.3%
Contains more Poly. FatPolyunsaturated fat +159.1%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.