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  6. Gouda cheese vs. Crackers

Gouda cheese vs. Crackers — In-Depth Nutrition Comparison

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Differences between gouda cheese and crackers

  • Gouda cheese has more vitamin B12, calcium, phosphorus, and zinc, while crackers have more vitamin K, iron, vitamin B1, and vitamin B3.
  • Gouda cheese's daily need coverage for vitamin B12 is 64% higher.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of crackers is 63.

The food types used in this comparison are Cheese, gouda and Crackers, standard snack-type, regular.

Infographic

Gouda cheese vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +483.3%
Contains more ZincZinc +695.9%
Contains more PhosphorusPhosphorus +120.2%
Contains more SeleniumSelenium +116.4%
Contains more IronIron +1579.2%
Contains more CopperCopper +188.9%
Contains less SodiumSodium -11.4%
Contains more ManganeseManganese +4363.6%
~equal in Potassium ~118mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +27%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +60.4%
Contains more Vitamin EVitamin E +1162.5%
Contains more Vitamin B1Vitamin B1 +1286.7%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin B3Vitamin B3 +6807.9%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more Vitamin KVitamin K +2913%
Contains more FolateFolate +338.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Crackers DV% diff.
Polyunsaturated fat 0.657g 13.137g 83%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 120mg 58%
Vitamin K 2.3µg 69.3µg 56%
Saturated fat 17.614g 5.562g 55%
Iron 0.24mg 4.03mg 47%
Phosphorus 546mg 248mg 43%
Cholesterol 114mg 0mg 38%
Protein 24.94g 6.64g 37%
Vitamin B1 0.03mg 0.416mg 32%
Zinc 3.9mg 0.49mg 31%
Vitamin B3 0.063mg 4.352mg 27%
Manganese 0.011mg 0.491mg 21%
Starch 49.69g 20%
Carbs 2.22g 61.3g 20%
Vitamin E 0.24mg 3.03mg 19%
Folate 21µg 92µg 18%
Vitamin A 165µg 0µg 18%
Selenium 14.5µg 6.7µg 14%
Fiber 0g 2.3g 9%
Vitamin B2 0.334mg 0.456mg 9%
Calories 356kcal 510kcal 8%
Copper 0.036mg 0.104mg 8%
Sodium 819mg 726mg 4%
Vitamin D 0.5µg 0µg 3%
Magnesium 29mg 18mg 3%
Vitamin D 20IU 0IU 3%
Monounsaturated fat 7.747g 6.553g 3%
Vitamin B5 0.34mg 0.417mg 2%
Fats 27.44g 26.43g 2%
Vitamin B6 0.08mg 0.063mg 1%
Choline 15.4mg 9.6mg 1%
Net carbs 2.22g 59g N/A
Potassium 121mg 118mg 0%
Sugar 2.22g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.352mg 0.084mg 0%
Threonine 0.93mg 0.193mg 0%
Isoleucine 1.306mg 0.246mg 0%
Leucine 2.564mg 0.471mg 0%
Lysine 2.654mg 0.103mg 0%
Methionine 0.719mg 0.112mg 0%
Phenylalanine 1.431mg 0.331mg 0%
Valine 1.806mg 0.294mg 0%
Histidine 1.032mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +275.6%
Contains more WaterWater +1220.4%
Contains more OtherOther +58.2%
Contains more CarbsCarbs +2661.3%
~equal in Fats ~26.43g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains more Mono. FatMonounsaturated fat +18.2%
Contains less Sat. FatSaturated fat -68.4%
Contains more Poly. FatPolyunsaturated fat +1899.5%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.