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  6. Gouda cheese vs. Cranberries

Gouda cheese vs. Cranberries — In-Depth Nutrition Comparison

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Significant differences between gouda cheese and cranberries

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2; however, cranberries are richer in vitamin C.
  • Gouda cheese covers your daily saturated fat needs 88% more than cranberries.
  • Cranberries contain less cholesterol.
  • Cranberries have a higher glycemic index. The glycemic index of cranberries is 45, while the glycemic index of gouda cheese is 0.

Specific food types used in this comparison are Cheese, gouda and Cranberries, raw.

Infographic

Gouda cheese vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +8650%
Contains more PotassiumPotassium +51.3%
Contains more ZincZinc +4233.3%
Contains more PhosphorusPhosphorus +4863.6%
Contains more SeleniumSelenium +14400%
Contains more CopperCopper +55.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2327.3%
~equal in Iron ~0.23mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +5400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +1570%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin B6Vitamin B6 +40.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2000%
Contains more CholineCholine +180%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B3Vitamin B3 +60.3%
Contains more Vitamin KVitamin K +117.4%

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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +5321.7%
Contains more FatsFats +21007.7%
Contains more OtherOther +3183.3%
Contains more CarbsCarbs +439.2%
Contains more WaterWater +110.6%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +42938.9%
Contains more Poly. FatPolyunsaturated fat +1094.5%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese Cranberries
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Gouda cheese Cranberries DV% diff.
Saturated fat 17.614g 0.008g 80%
Phosphorus 546mg 11mg 76%
Calcium 700mg 8mg 69%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 0.46g 49%
Fats 27.44g 0.13g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 2mg 36%
Zinc 3.9mg 0.09mg 35%
Selenium 14.5µg 0.1µg 26%
Vitamin B2 0.334mg 0.02mg 24%
Monounsaturated fat 7.747g 0.018g 19%
Vitamin A 165µg 3µg 18%
Calories 356kcal 46kcal 16%
Vitamin C 0mg 14mg 16%
Fiber 0g 3.6g 14%
Manganese 0.011mg 0.267mg 11%
Vitamin E 0.24mg 1.32mg 7%
Magnesium 29mg 6mg 5%
Folate 21µg 1µg 5%
Polyunsaturated fat 0.657g 0.055g 4%
Carbs 2.22g 11.97g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Copper 0.036mg 0.056mg 2%
Choline 15.4mg 5.5mg 2%
Vitamin K 2.3µg 5µg 2%
Vitamin B6 0.08mg 0.057mg 2%
Vitamin B1 0.03mg 0.012mg 2%
Vitamin B5 0.34mg 0.295mg 1%
Fructose 0.67g 1%
Potassium 121mg 80mg 1%
Net carbs 2.22g 8.37g N/A
Iron 0.24mg 0.23mg 0%
Sugar 2.22g 4.27g N/A
Vitamin B3 0.063mg 0.101mg 0%
Tryptophan 0.352mg 0.003mg 0%
Threonine 0.93mg 0.028mg 0%
Isoleucine 1.306mg 0.033mg 0%
Leucine 2.564mg 0.053mg 0%
Lysine 2.654mg 0.039mg 0%
Methionine 0.719mg 0.003mg 0%
Phenylalanine 1.431mg 0.036mg 0%
Valine 1.806mg 0.045mg 0%
Histidine 1.032mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Gouda cheese
10%
Cranberries
Minerals Daily Need Coverage Score
79%
Gouda cheese
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberries
Cranberries is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 817mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 17.606g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.