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  6. Gouda cheese vs. Falafel

Gouda cheese vs. Falafel — In-Depth Nutrition Comparison

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Significant differences between gouda cheese and falafel

  • Gouda cheese has more calcium, vitamin B12, phosphorus, and selenium; however, falafel is richer in iron, manganese, and copper.
  • Gouda cheese covers your daily saturated fat needs 76% more than falafel.
  • Falafel contains less cholesterol.
  • Falafel has a higher glycemic index. The glycemic index of falafel is 33, while the glycemic index of gouda cheese is 0.

Specific food types used in this comparison are Cheese, gouda and Falafel, home-prepared.

Infographic

Gouda cheese vs Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more CalciumCalcium +1196.3%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +184.4%
Contains more SeleniumSelenium +1350%
Contains more MagnesiumMagnesium +182.8%
Contains more PotassiumPotassium +383.5%
Contains more IronIron +1325%
Contains more CopperCopper +616.7%
Contains less SodiumSodium -64.1%
Contains more ManganeseManganese +6181.8%

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%
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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +101.2%
Contains more Vitamin B5Vitamin B5 +16.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +386.7%
Contains more Vitamin B3Vitamin B3 +1557.1%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more FolateFolate +342.9%

All nutrients comparison - raw data values

Nutrient Gouda cheese Falafel DV% diff.
Saturated fat 17.614g 2.383g 69%
Calcium 700mg 54mg 65%
Vitamin B12 1.54µg 0µg 64%
Phosphorus 546mg 192mg 51%
Iron 0.24mg 3.42mg 40%
Cholesterol 114mg 0mg 38%
Manganese 0.011mg 0.691mg 30%
Copper 0.036mg 0.258mg 25%
Selenium 14.5µg 1µg 25%
Polyunsaturated fat 0.657g 4.16g 23%
Protein 24.94g 13.31g 23%
Sodium 819mg 294mg 23%
Zinc 3.9mg 1.5mg 22%
Folate 21µg 93µg 18%
Vitamin A 165µg 1µg 18%
Fats 27.44g 17.8g 15%
Potassium 121mg 585mg 14%
Vitamin B2 0.334mg 0.166mg 13%
Magnesium 29mg 82mg 13%
Carbs 2.22g 31.84g 10%
Vitamin B1 0.03mg 0.146mg 10%
Monounsaturated fat 7.747g 10.171g 6%
Vitamin B3 0.063mg 1.044mg 6%
Choline 15.4mg 3%
Vitamin B6 0.08mg 0.125mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin E 0.24mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin K 2.3µg 2%
Calories 356kcal 333kcal 1%
Vitamin B5 0.34mg 0.292mg 1%
Net carbs 2.22g 31.84g N/A
Sugar 2.22g N/A
Tryptophan 0.352mg 0.134mg 0%
Threonine 0.93mg 0.492mg 0%
Isoleucine 1.306mg 0.567mg 0%
Leucine 2.564mg 0.944mg 0%
Lysine 2.654mg 0.856mg 0%
Methionine 0.719mg 0.187mg 0%
Phenylalanine 1.431mg 0.707mg 0%
Valine 1.806mg 0.562mg 0%
Histidine 1.032mg 0.364mg 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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more ProteinProtein +87.4%
Contains more FatsFats +54.2%
Contains more WaterWater +19.8%
Contains more OtherOther +62.1%
Contains more CarbsCarbs +1334.2%

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +31.3%
Contains more Poly. FatPolyunsaturated fat +533.2%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.