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  6. Gouda cheese vs. Garden cress

Gouda cheese vs. Garden cress — In-Depth Nutrition Comparison

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A recap on differences between Gouda cheese and Garden cress

  • Gouda cheese has more Phosphorus, Vitamin B12, Calcium, Zinc, and Selenium, however, Garden cress is higher in Vitamin K, and Vitamin C.
  • Garden cress covers your daily Vitamin K needs 450% more than Gouda cheese.
  • Garden cress has less Cholesterol.

Food varieties used in this article are Cheese, gouda and Cress, garden, raw.

Infographic

Gouda cheese vs Garden cress 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.
Gouda cheese
Gouda cheese
4
:
6
Garden cress
Garden cress
Contains more Calcium +764.2%
Contains more Phosphorus +618.4%
Contains more Zinc +1595.7%
Contains more Selenium +1511.1%
Contains more Iron +441.7%
Contains more Magnesium +31%
Contains more Potassium +400.8%
Contains less Sodium -98.3%
Contains more Copper +372.2%
Contains more Manganese +4927.3%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +764.2%
Contains more Phosphorus +618.4%
Contains more Zinc +1595.7%
Contains more Selenium +1511.1%
Contains more Iron +441.7%
Contains more Magnesium +31%
Contains more Potassium +400.8%
Contains less Sodium -98.3%
Contains more Copper +372.2%
Contains more Manganese +4927.3%

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.
Gouda cheese
Gouda cheese
4
:
8
Garden cress
Garden cress
Contains more Vitamin D +∞%
Contains more Vitamin B2 +28.5%
Contains more Vitamin B5 +40.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1128.6%
Contains more Vitamin E +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B3 +1487.3%
Contains more Vitamin B6 +208.8%
Contains more Folate +281%
Contains more Vitamin K +23460.9%
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +28.5%
Contains more Vitamin B5 +40.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1128.6%
Contains more Vitamin E +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B3 +1487.3%
Contains more Vitamin B6 +208.8%
Contains more Folate +281%
Contains more Vitamin K +23460.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
2
Garden cress
Garden cress
Contains more Protein +859.2%
Contains more Fats +3820%
Contains more Other +118.9%
Contains more Carbs +147.7%
Contains more Water +115.6%
Gouda cheese
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
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +859.2%
Contains more Fats +3820%
Contains more Other +118.9%
Contains more Carbs +147.7%
Contains more Water +115.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +3141.4%
Contains more Polyunsaturated fat +188.2%
Contains less Saturated Fat -99.9%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +3141.4%
Contains more Polyunsaturated fat +188.2%
Contains less Saturated Fat -99.9%

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 Garden cress
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Garden cress Opinion
Net carbs 2.22g 4.4g Garden cress
Protein 24.94g 2.6g Gouda cheese
Fats 27.44g 0.7g Gouda cheese
Carbs 2.22g 5.5g Garden cress
Calories 356kcal 32kcal Gouda cheese
Sugar 2.22g 4.4g Gouda cheese
Fiber 0g 1.1g Garden cress
Calcium 700mg 81mg Gouda cheese
Iron 0.24mg 1.3mg Garden cress
Magnesium 29mg 38mg Garden cress
Phosphorus 546mg 76mg Gouda cheese
Potassium 121mg 606mg Garden cress
Sodium 819mg 14mg Garden cress
Zinc 3.9mg 0.23mg Gouda cheese
Copper 0.036mg 0.17mg Garden cress
Manganese 0.011mg 0.553mg Garden cress
Selenium 14.5µg 0.9µg Gouda cheese
Vitamin A 563IU 6917IU Garden cress
Vitamin A RAE 165µg 346µg Garden cress
Vitamin E 0.24mg 0.7mg Garden cress
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.03mg 0.08mg Garden cress
Vitamin B2 0.334mg 0.26mg Gouda cheese
Vitamin B3 0.063mg 1mg Garden cress
Vitamin B5 0.34mg 0.242mg Gouda cheese
Vitamin B6 0.08mg 0.247mg Garden cress
Folate 21µg 80µg Garden cress
Vitamin B12 1.54µg 0µg Gouda cheese
Vitamin K 2.3µg 541.9µg Garden cress
Tryptophan 0.352mg Gouda cheese
Threonine 0.93mg Gouda cheese
Isoleucine 1.306mg Gouda cheese
Leucine 2.564mg Gouda cheese
Lysine 2.654mg Gouda cheese
Methionine 0.719mg Gouda cheese
Phenylalanine 1.431mg Gouda cheese
Valine 1.806mg Gouda cheese
Histidine 1.032mg Gouda cheese
Cholesterol 114mg 0mg Garden cress
Saturated Fat 17.614g 0.023g Garden cress
Monounsaturated Fat 7.747g 0.239g Gouda cheese
Polyunsaturated fat 0.657g 0.228g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Gouda cheese
187%
Garden cress
Minerals Daily Need Coverage Score
79%
Gouda cheese
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 805mg)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 17.591g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.