Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Gouda cheese
  5. Compare
  6. Gouda cheese vs. Dates

Gouda cheese vs. Dates — In-Depth Nutrition Comparison

Compare

How are gouda cheese and dates different?

  • Gouda cheese is higher in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2; however, dates are richer in fiber.
  • Daily need coverage for saturated fat for gouda cheese is 88% higher.
  • Dates have less cholesterol.
  • Gouda cheese has a lower glycemic index (0) than dates (42).

Cheese, gouda and Dates, deglet noor are the varieties used in this article.

Infographic

Gouda cheese vs Dates 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%
Dates
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +1694.9%
Contains more ZincZinc +1244.8%
Contains more PhosphorusPhosphorus +780.6%
Contains more SeleniumSelenium +383.3%
Contains more MagnesiumMagnesium +48.3%
Contains more PotassiumPotassium +442.1%
Contains more IronIron +325%
Contains more CopperCopper +472.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2281.8%

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%
Dates
Dates
6
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +406.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +144.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B3Vitamin B3 +1922.2%
Contains more Vitamin B5Vitamin B5 +73.2%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin KVitamin K +17.4%
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Gouda cheese Dates DV% diff.
Saturated fat 17.614g 0.032g 80%
Phosphorus 546mg 62mg 69%
Calcium 700mg 39mg 66%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 2.45g 45%
Fats 27.44g 0.39g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 2mg 36%
Zinc 3.9mg 0.29mg 33%
Fiber 0g 8g 32%
Fructose 19.56g 24%
Carbs 2.22g 75.03g 24%
Vitamin B2 0.334mg 0.066mg 21%
Selenium 14.5µg 3µg 21%
Monounsaturated fat 7.747g 0.036g 19%
Copper 0.036mg 0.206mg 19%
Vitamin A 165µg 0µg 18%
Potassium 121mg 656mg 16%
Manganese 0.011mg 0.262mg 11%
Iron 0.24mg 1.02mg 10%
Vitamin B3 0.063mg 1.274mg 8%
Vitamin B6 0.08mg 0.165mg 7%
Vitamin B5 0.34mg 0.589mg 5%
Polyunsaturated fat 0.657g 0.019g 4%
Calories 356kcal 282kcal 4%
Vitamin D 20IU 0IU 3%
Magnesium 29mg 43mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.03mg 0.052mg 2%
Choline 15.4mg 6.3mg 2%
Folate 21µg 19µg 1%
Vitamin E 0.24mg 0.05mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 2.22g 67.03g N/A
Sugar 2.22g 63.35g N/A
Vitamin K 2.3µg 2.7µg 0%
Tryptophan 0.352mg 0.012mg 0%
Threonine 0.93mg 0.043mg 0%
Isoleucine 1.306mg 0.049mg 0%
Leucine 2.564mg 0.084mg 0%
Lysine 2.654mg 0.066mg 0%
Methionine 0.719mg 0.022mg 0%
Phenylalanine 1.431mg 0.05mg 0%
Valine 1.806mg 0.071mg 0%
Histidine 1.032mg 0.032mg 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
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +918%
Contains more FatsFats +6935.9%
Contains more WaterWater +101.9%
Contains more OtherOther +146.3%
Contains more CarbsCarbs +3279.7%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +21419.4%
Contains more Poly. FatPolyunsaturated fat +3357.9%
Contains less Sat. FatSaturated fat -99.8%

People also compare

Gouda cheese
Gouda cheese vs Monterey Jack
Monterey Jack
Gouda cheese
Gouda cheese vs Brunost
Brunost
Gouda cheese
Gouda cheese vs Limburger
Limburger
Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.