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  6. Gouda cheese vs. Couscous

Gouda cheese vs. Couscous — In-Depth Nutrition Comparison

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Differences between gouda cheese and couscous

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, vitamin B2, and vitamin A, while couscous has more selenium.
  • Gouda cheese's daily need coverage for saturated fat is 88% higher.
  • The amount of cholesterol in couscous is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of couscous is 65.

The food types used in this comparison are Cheese, gouda and Couscous, cooked.

Infographic

Gouda cheese vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +8650%
Contains more PotassiumPotassium +108.6%
Contains more ZincZinc +1400%
Contains more PhosphorusPhosphorus +2381.8%
Contains more IronIron +58.3%
Contains more CopperCopper +13.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +663.6%
Contains more SeleniumSelenium +89.7%

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%
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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +84.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1137%
Contains more Vitamin B6Vitamin B6 +56.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +40%
Contains more CholineCholine +366.7%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin B3Vitamin B3 +1460.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.371mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Couscous DV% diff.
Saturated fat 17.614g 0.029g 80%
Phosphorus 546mg 22mg 75%
Calcium 700mg 8mg 69%
Vitamin B12 1.54µg 0µg 64%
Fats 27.44g 0.16g 42%
Protein 24.94g 3.79g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 5mg 35%
Zinc 3.9mg 0.26mg 33%
Selenium 14.5µg 27.5µg 24%
Vitamin B2 0.334mg 0.027mg 24%
Monounsaturated fat 7.747g 0.022g 19%
Vitamin A 165µg 0µg 18%
Calories 356kcal 112kcal 12%
Carbs 2.22g 23.22g 7%
Vitamin B3 0.063mg 0.983mg 6%
Fiber 0g 1.4g 6%
Magnesium 29mg 8mg 5%
Polyunsaturated fat 0.657g 0.064g 4%
Vitamin D 0.5µg 0µg 3%
Manganese 0.011mg 0.084mg 3%
Vitamin B1 0.03mg 0.063mg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.3µg 0.1µg 2%
Folate 21µg 15µg 2%
Iron 0.24mg 0.38mg 2%
Potassium 121mg 58mg 2%
Choline 15.4mg 3.3mg 2%
Vitamin B6 0.08mg 0.051mg 2%
Copper 0.036mg 0.041mg 1%
Vitamin B5 0.34mg 0.371mg 1%
Vitamin E 0.24mg 0.13mg 1%
Net carbs 2.22g 21.82g N/A
Sugar 2.22g 0.1g N/A
Tryptophan 0.352mg 0.049mg 0%
Threonine 0.93mg 0.1mg 0%
Isoleucine 1.306mg 0.147mg 0%
Leucine 2.564mg 0.259mg 0%
Lysine 2.654mg 0.073mg 0%
Methionine 0.719mg 0.059mg 0%
Phenylalanine 1.431mg 0.184mg 0%
Valine 1.806mg 0.162mg 0%
Histidine 1.032mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +558%
Contains more FatsFats +17050%
Contains more OtherOther +1415.4%
Contains more CarbsCarbs +945.9%
Contains more WaterWater +75%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +35113.6%
Contains more Poly. FatPolyunsaturated fat +926.6%
Contains less Sat. FatSaturated fat -99.8%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.