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  6. Gouda cheese vs. Plum

Gouda cheese vs. Plum — In-Depth Nutrition Comparison

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Differences between gouda cheese and plums

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2, while plums have more vitamin C.
  • Gouda cheese's daily need coverage for saturated fat is 88% higher.
  • The amount of cholesterol in plums is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of plums is 53.

The food types used in this comparison are Cheese, gouda and Plums, raw.

Infographic

Gouda cheese vs Plum 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%
Plum
Plum
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +314.3%
Contains more CalciumCalcium +11566.7%
Contains more IronIron +41.2%
Contains more ZincZinc +3800%
Contains more PhosphorusPhosphorus +3312.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +29.8%
Contains more CopperCopper +58.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +372.7%

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%
Plum
Plum
3
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin AVitamin A +870.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1184.6%
Contains more Vitamin B5Vitamin B5 +151.9%
Contains more Vitamin B6Vitamin B6 +175.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +320%
Contains more CholineCholine +710.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +561.9%
Contains more Vitamin KVitamin K +178.3%
~equal in Vitamin E ~0.26mg
~equal in Vitamin B1 ~0.028mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Plum DV% diff.
Saturated fat 17.614g 0.017g 80%
Phosphorus 546mg 16mg 76%
Calcium 700mg 6mg 69%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 0.7g 48%
Fats 27.44g 0.28g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 0mg 36%
Zinc 3.9mg 0.1mg 35%
Selenium 14.5µg 0µg 26%
Vitamin B2 0.334mg 0.026mg 24%
Monounsaturated fat 7.747g 0.134g 19%
Vitamin A 165µg 17µg 16%
Calories 356kcal 46kcal 16%
Vitamin C 0mg 9.5mg 11%
Fiber 0g 1.4g 6%
Magnesium 29mg 7mg 5%
Fructose 3.07g 4%
Vitamin B5 0.34mg 0.135mg 4%
Polyunsaturated fat 0.657g 0.044g 4%
Folate 21µg 5µg 4%
Vitamin B6 0.08mg 0.029mg 4%
Carbs 2.22g 11.42g 3%
Vitamin K 2.3µg 6.4µg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 0.063mg 0.417mg 2%
Choline 15.4mg 1.9mg 2%
Copper 0.036mg 0.057mg 2%
Manganese 0.011mg 0.052mg 2%
Potassium 121mg 157mg 1%
Iron 0.24mg 0.17mg 1%
Net carbs 2.22g 10.02g N/A
Sugar 2.22g 9.92g N/A
Vitamin E 0.24mg 0.26mg 0%
Vitamin B1 0.03mg 0.028mg 0%
Tryptophan 0.352mg 0.009mg 0%
Threonine 0.93mg 0.01mg 0%
Isoleucine 1.306mg 0.014mg 0%
Leucine 2.564mg 0.015mg 0%
Lysine 2.654mg 0.016mg 0%
Methionine 0.719mg 0.008mg 0%
Phenylalanine 1.431mg 0.014mg 0%
Valine 1.806mg 0.016mg 0%
Histidine 1.032mg 0.009mg 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
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +3462.9%
Contains more FatsFats +9700%
Contains more OtherOther +964.9%
Contains more CarbsCarbs +414.4%
Contains more WaterWater +110.4%

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
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +5681.3%
Contains more Poly. FatPolyunsaturated fat +1393.2%
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.