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Gouda cheese vs. Mackerel — In-Depth Nutrition Comparison

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How are gouda cheese and mackerel different?

  • Gouda cheese is higher in calcium, phosphorus, and zinc; however, mackerel is richer in vitamin B12, selenium, vitamin B3, vitamin B6, and iron.
  • Daily need coverage for vitamin B12 for mackerel is 728% higher.
  • Gouda cheese contains 47 times more calcium than mackerel. While gouda cheese contains 700mg of calcium, mackerel contains only 15mg.
  • Mackerel has less sodium.

Cheese, gouda and Fish, mackerel, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Gouda cheese vs Mackerel infographic
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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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +4566.7%
Contains more ZincZinc +314.9%
Contains more PhosphorusPhosphorus +96.4%
Contains more MagnesiumMagnesium +234.5%
Contains more PotassiumPotassium +231.4%
Contains more IronIron +554.2%
Contains more CopperCopper +161.1%
Contains less SodiumSodium -89.9%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +255.9%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin AVitamin A +205.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +950%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B3Vitamin B3 +10773%
Contains more Vitamin B5Vitamin B5 +191.2%
Contains more Vitamin B6Vitamin B6 +475%
Contains more Vitamin B12Vitamin B12 +1133.8%

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more FatsFats +54.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.5%
Contains more OtherOther +28.7%
~equal in Protein ~23.85g

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Poly. FatPolyunsaturated fat +554.5%
~equal in Monounsaturated fat ~7.006g

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 Mackerel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Mackerel DV% diff.
Vitamin B12 1.54µg 19µg 728%
Calcium 700mg 15mg 69%
Selenium 14.5µg 51.6µg 67%
Saturated fat 17.614g 4.176g 61%
Vitamin B3 0.063mg 6.85mg 42%
Phosphorus 546mg 278mg 38%
Sodium 819mg 83mg 32%
Vitamin B6 0.08mg 0.46mg 29%
Zinc 3.9mg 0.94mg 27%
Polyunsaturated fat 0.657g 4.3g 24%
Iron 0.24mg 1.57mg 17%
Magnesium 29mg 97mg 16%
Fats 27.44g 17.81g 15%
Cholesterol 114mg 75mg 13%
Vitamin B5 0.34mg 0.99mg 13%
Vitamin A 165µg 54µg 12%
Vitamin B1 0.03mg 0.159mg 11%
Potassium 121mg 401mg 8%
Copper 0.036mg 0.094mg 6%
Vitamin B2 0.334mg 0.412mg 6%
Folate 21µg 2µg 5%
Calories 356kcal 262kcal 5%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Protein 24.94g 23.85g 2%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Monounsaturated fat 7.747g 7.006g 2%
Carbs 2.22g 0g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 2.22g 0g N/A
Sugar 2.22g N/A
Manganese 0.011mg 0.02mg 0%
Tryptophan 0.352mg 0.267mg 0%
Threonine 0.93mg 1.045mg 0%
Isoleucine 1.306mg 1.099mg 0%
Leucine 2.564mg 1.938mg 0%
Lysine 2.654mg 2.19mg 0%
Methionine 0.719mg 0.706mg 0%
Phenylalanine 1.431mg 0.931mg 0%
Valine 1.806mg 1.228mg 0%
Histidine 1.032mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Which food is preferable for your diet?

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

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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
217%
Mackerel
Minerals Daily Need Coverage Score
79%
Gouda cheese
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 736mg)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 13.438g)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.
Which food is richer in vitamins?
?
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.