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  6. Gouda cheese vs. Plantain raw

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

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How are gouda cheese and plantain raw different?

  • Gouda cheese is higher in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2; however, plantain raw is richer in vitamin C.
  • Daily need coverage for saturated fat for gouda cheese is 87% higher.
  • Plantain raw has less cholesterol.
  • Gouda cheese has a lower glycemic index (0) than plantain raw (37).

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

Infographic

Gouda cheese vs Plantain 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.
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +23233.3%
Contains more ZincZinc +2685.7%
Contains more PhosphorusPhosphorus +1505.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +866.7%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +312.4%
Contains more IronIron +150%
Contains more CopperCopper +125%
Contains less SodiumSodium -99.5%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +194.6%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +518.5%
Contains more Vitamin B5Vitamin B5 +30.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +228.6%
Contains more CholineCholine +14.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B3Vitamin B3 +988.9%
Contains more Vitamin B6Vitamin B6 +273.8%
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Gouda cheese Plantain raw DV% diff.
Saturated fat 17.614g 0.143g 79%
Phosphorus 546mg 34mg 73%
Calcium 700mg 3mg 70%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 1.3g 47%
Fats 27.44g 0.37g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 4mg 35%
Zinc 3.9mg 0.14mg 34%
Selenium 14.5µg 1.5µg 24%
Vitamin B2 0.334mg 0.054mg 22%
Vitamin C 0mg 18.4mg 20%
Monounsaturated fat 7.747g 0.032g 19%
Vitamin B6 0.08mg 0.299mg 17%
Vitamin A 165µg 56µg 12%
Calories 356kcal 122kcal 12%
Potassium 121mg 499mg 11%
Carbs 2.22g 31.89g 10%
Fiber 0g 2.3g 9%
Iron 0.24mg 0.6mg 5%
Copper 0.036mg 0.081mg 5%
Vitamin B3 0.063mg 0.686mg 4%
Polyunsaturated fat 0.657g 0.069g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B1 0.03mg 0.052mg 2%
Vitamin B5 0.34mg 0.26mg 2%
Magnesium 29mg 37mg 2%
Vitamin E 0.24mg 0.14mg 1%
Vitamin K 2.3µg 0.7µg 1%
Net carbs 2.22g 29.59g N/A
Sugar 2.22g 15g N/A
Manganese 0.011mg 0%
Folate 21µg 22µg 0%
Choline 15.4mg 13.5mg 0%
Tryptophan 0.352mg 0.015mg 0%
Threonine 0.93mg 0.034mg 0%
Isoleucine 1.306mg 0.036mg 0%
Leucine 2.564mg 0.059mg 0%
Lysine 2.654mg 0.06mg 0%
Methionine 0.719mg 0.017mg 0%
Phenylalanine 1.431mg 0.044mg 0%
Valine 1.806mg 0.046mg 0%
Histidine 1.032mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1818.5%
Contains more FatsFats +7316.2%
Contains more OtherOther +239.7%
Contains more CarbsCarbs +1336.5%
Contains more WaterWater +57.5%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +24109.4%
Contains more Poly. FatPolyunsaturated fat +852.2%
Contains less Sat. FatSaturated fat -99.2%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.