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  6. Gouda cheese vs. Mackerel

Gouda cheese vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between gouda cheese and mackerel

  • Gouda cheese has more calcium, phosphorus, and zinc; however, mackerel is richer in vitamin B12, vitamin D, selenium, vitamin B6, and vitamin B3.
  • Mackerel's daily need coverage for vitamin B12 is 436% more.
  • Gouda cheese contains 11 times more calcium than mackerel. Gouda cheese contains 700mg of calcium, while mackerel contains 66mg.
  • Mackerel contains less saturated fat.

The food varieties used in the comparison are Cheese, gouda and Fish, mackerel, salted.

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.
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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +960.6%
Contains more ZincZinc +254.5%
Contains more PhosphorusPhosphorus +115%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +106.9%
Contains more PotassiumPotassium +329.8%
Contains more IronIron +483.3%
Contains more CopperCopper +177.8%
Contains more SeleniumSelenium +406.2%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin AVitamin A +251.1%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +75.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +40%
Contains more Vitamin EVitamin E +891.7%
Contains more Vitamin DVitamin D +4940%
Contains more Vitamin B3Vitamin B3 +5138.1%
Contains more Vitamin B6Vitamin B6 +412.5%
Contains more Vitamin B12Vitamin B12 +679.2%
Contains more Vitamin KVitamin K +239.1%
Contains more CholineCholine +559.7%
~equal in Vitamin C ~0mg

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +34.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +240.1%
~equal in Fats ~25.1g
~equal in Water ~43g

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -59.4%
Contains more Poly. FatPolyunsaturated fat +845.2%
~equal in Monounsaturated fat ~8.32g

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 Saturated fat ok
Lower in Sodium 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 12µg 436%
Sodium 819mg 4450mg 158%
Vitamin D 0.5µg 25.2µg 124%
Vitamin D 20IU 1006IU 123%
Selenium 14.5µg 73.4µg 107%
Calcium 700mg 66mg 63%
Saturated fat 17.614g 7.148g 48%
Phosphorus 546mg 254mg 42%
Polyunsaturated fat 0.657g 6.21g 37%
Vitamin B6 0.08mg 0.41mg 25%
Zinc 3.9mg 1.1mg 25%
Vitamin B3 0.063mg 3.3mg 20%
Choline 15.4mg 101.6mg 16%
Iron 0.24mg 1.4mg 15%
Vitamin E 0.24mg 2.38mg 14%
Protein 24.94g 18.5g 13%
Vitamin A 165µg 47µg 13%
Potassium 121mg 520mg 12%
Vitamin B2 0.334mg 0.19mg 11%
Copper 0.036mg 0.1mg 7%
Magnesium 29mg 60mg 7%
Vitamin B5 0.34mg 7%
Cholesterol 114mg 95mg 6%
Vitamin K 2.3µg 7.8µg 5%
Fats 27.44g 25.1g 4%
Calories 356kcal 305kcal 3%
Folate 21µg 15µg 2%
Vitamin B1 0.03mg 0.02mg 1%
Carbs 2.22g 0g 1%
Monounsaturated fat 7.747g 8.32g 1%
Net carbs 2.22g 0g N/A
Sugar 2.22g 0g N/A
Manganese 0.011mg 0%
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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

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
172%
Mackerel
Minerals Daily Need Coverage Score
79%
Gouda cheese
131%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 19mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.22g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 10.466g)
Which food contains less Sodium?
Gouda cheese
Gouda cheese contains less Sodium (difference - 3631mg)
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/168149/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.