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  6. Gouda cheese vs. Salmon raw

Gouda cheese vs. Salmon raw — In-Depth Nutrition Comparison

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How are gouda cheese and salmon raw different?

  • Gouda cheese is richer in calcium, phosphorus, and zinc, while salmon raw is higher in vitamin B12, vitamin B6, vitamin B3, selenium, and vitamin B5.
  • Gouda cheese covers your daily need for saturated fat, 83% more than salmon raw.
  • Gouda cheese contains 58 times more calcium than salmon raw. Gouda cheese contains 700mg of calcium, while salmon raw contains 12mg.
  • Salmon raw is lower in sodium.

Cheese, gouda and Fish, salmon, Atlantic, wild, raw types were used in this article.

Infographic

Gouda cheese vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +5733.3%
Contains more ZincZinc +509.4%
Contains more PhosphorusPhosphorus +173%
Contains more PotassiumPotassium +305%
Contains more IronIron +233.3%
Contains more CopperCopper +594.4%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +151.7%
~equal in Magnesium ~29mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +1275%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +653.3%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +12376.2%
Contains more Vitamin B5Vitamin B5 +389.4%
Contains more Vitamin B6Vitamin B6 +922.5%
Contains more Vitamin B12Vitamin B12 +106.5%
Contains more FolateFolate +19%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Salmon raw DV% diff.
Saturated fat 17.614g 0.981g 76%
Calcium 700mg 12mg 69%
Vitamin B12 1.54µg 3.18µg 68%
Vitamin B6 0.08mg 0.818mg 57%
Phosphorus 546mg 200mg 49%
Vitamin B3 0.063mg 7.86mg 49%
Selenium 14.5µg 36.5µg 40%
Sodium 819mg 44mg 34%
Fats 27.44g 6.34g 32%
Zinc 3.9mg 0.64mg 30%
Vitamin B5 0.34mg 1.664mg 26%
Copper 0.036mg 0.25mg 24%
Cholesterol 114mg 55mg 20%
Vitamin A 165µg 12µg 17%
Vitamin B1 0.03mg 0.226mg 16%
Monounsaturated fat 7.747g 2.103g 14%
Polyunsaturated fat 0.657g 2.539g 13%
Calories 356kcal 142kcal 11%
Potassium 121mg 490mg 11%
Protein 24.94g 19.84g 10%
Iron 0.24mg 0.8mg 7%
Vitamin B2 0.334mg 0.38mg 4%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Folate 21µg 25µg 1%
Carbs 2.22g 0g 1%
Net carbs 2.22g 0g N/A
Magnesium 29mg 29mg 0%
Sugar 2.22g N/A
Manganese 0.011mg 0.016mg 0%
Tryptophan 0.352mg 0.222mg 0%
Threonine 0.93mg 0.87mg 0%
Isoleucine 1.306mg 0.914mg 0%
Leucine 2.564mg 1.613mg 0%
Lysine 2.654mg 1.822mg 0%
Methionine 0.719mg 0.587mg 0%
Phenylalanine 1.431mg 0.775mg 0%
Valine 1.806mg 1.022mg 0%
Histidine 1.032mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +25.7%
Contains more FatsFats +332.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +65.2%
Contains more OtherOther +35%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +268.4%
Contains less Sat. FatSaturated fat -94.4%
Contains more Poly. FatPolyunsaturated fat +286.5%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.