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  6. Gouda cheese vs. Mackerel

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 from 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
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
3
:
7
Mackerel
Mackerel
Contains more Calcium +4566.7%
Contains more Phosphorus +96.4%
Contains more Zinc +314.9%
Contains more Iron +554.2%
Contains more Magnesium +234.5%
Contains more Potassium +231.4%
Contains less Sodium -89.9%
Contains more Copper +161.1%
Contains more Manganese +81.8%
Contains more Selenium +255.9%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +4566.7%
Contains more Phosphorus +96.4%
Contains more Zinc +314.9%
Contains more Iron +554.2%
Contains more Magnesium +234.5%
Contains more Potassium +231.4%
Contains less Sodium -89.9%
Contains more Copper +161.1%
Contains more Manganese +81.8%
Contains more Selenium +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.
Gouda cheese
Gouda cheese
5
:
7
Mackerel
Mackerel
Contains more Vitamin A +212.8%
Contains more Folate +950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B3 +10773%
Contains more Vitamin B5 +191.2%
Contains more Vitamin B6 +475%
Contains more Vitamin B12 +1133.8%
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +212.8%
Contains more Folate +950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B3 +10773%
Contains more Vitamin B5 +191.2%
Contains more Vitamin B6 +475%
Contains more Vitamin B12 +1133.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
2
Mackerel
Mackerel
Contains more Fats +54.1%
Contains more Carbs +∞%
Contains more Water +28.5%
Contains more Other +28.7%
Equal in Protein - 23.85
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
Mackerel
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 Fats +54.1%
Contains more Carbs +∞%
Contains more Water +28.5%
Contains more Other +28.7%
Equal in Protein - 23.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
1
:
2
Mackerel
Mackerel
Contains more Monounsaturated Fat +10.6%
Contains less Saturated Fat -76.3%
Contains more Polyunsaturated fat +554.5%
Equal in Monounsaturated Fat - 7.006
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +10.6%
Contains less Saturated Fat -76.3%
Contains more Polyunsaturated fat +554.5%
Equal in Monounsaturated Fat - 7.006

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 2.22g 0g Gouda cheese
Protein 24.94g 23.85g Gouda cheese
Fats 27.44g 17.81g Gouda cheese
Carbs 2.22g 0g Gouda cheese
Calories 356kcal 262kcal Gouda cheese
Sugar 2.22g Mackerel
Calcium 700mg 15mg Gouda cheese
Iron 0.24mg 1.57mg Mackerel
Magnesium 29mg 97mg Mackerel
Phosphorus 546mg 278mg Gouda cheese
Potassium 121mg 401mg Mackerel
Sodium 819mg 83mg Mackerel
Zinc 3.9mg 0.94mg Gouda cheese
Copper 0.036mg 0.094mg Mackerel
Manganese 0.011mg 0.02mg Mackerel
Selenium 14.5µg 51.6µg Mackerel
Vitamin A 563IU 180IU Gouda cheese
Vitamin A RAE 165µg 54µg Gouda cheese
Vitamin E 0.24mg Gouda cheese
Vitamin D 20IU Gouda cheese
Vitamin D 0.5µg Gouda cheese
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.03mg 0.159mg Mackerel
Vitamin B2 0.334mg 0.412mg Mackerel
Vitamin B3 0.063mg 6.85mg Mackerel
Vitamin B5 0.34mg 0.99mg Mackerel
Vitamin B6 0.08mg 0.46mg Mackerel
Folate 21µg 2µg Gouda cheese
Vitamin B12 1.54µg 19µg Mackerel
Vitamin K 2.3µg Gouda cheese
Tryptophan 0.352mg 0.267mg Gouda cheese
Threonine 0.93mg 1.045mg Mackerel
Isoleucine 1.306mg 1.099mg Gouda cheese
Leucine 2.564mg 1.938mg Gouda cheese
Lysine 2.654mg 2.19mg Gouda cheese
Methionine 0.719mg 0.706mg Gouda cheese
Phenylalanine 1.431mg 0.931mg Gouda cheese
Valine 1.806mg 1.228mg Gouda cheese
Histidine 1.032mg 0.702mg Gouda cheese
Cholesterol 114mg 75mg Mackerel
Saturated Fat 17.614g 4.176g Mackerel
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 7.747g 7.006g Gouda cheese
Polyunsaturated fat 0.657g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Gouda cheese
235%
Mackerel
Minerals Daily Need Coverage Score
79%
Gouda cheese
64%
Mackerel

Comparison summary

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 Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 39mg)
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.