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Gouda cheese vs. Fruit salad — In-Depth Nutrition Comparison

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A recap on differences between gouda cheese and fruit salad

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, vitamin B2, and vitamin B5; however, fruit salad is higher in manganese.
  • Gouda cheese covers your daily saturated fat needs 88% more than fruit salad.
  • Fruit salad has less cholesterol.
  • The glycemic index of fruit salad is higher.

Food varieties used in this article are Cheese, gouda and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Gouda cheese vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +6263.6%
Contains more ZincZinc +2685.7%
Contains more PhosphorusPhosphorus +3800%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +38.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1272.7%
~equal in Potassium ~116mg
~equal in Iron ~0.25mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +2285.7%
Contains more Vitamin B5Vitamin B5 +541.5%
Contains more Vitamin B6Vitamin B6 +196.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +465.1%

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% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +4790.2%
Contains more FatsFats +91366.7%
Contains more OtherOther +1415.4%
Contains more CarbsCarbs +487.8%
Contains more WaterWater +107.8%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +154840%
Contains more Poly. FatPolyunsaturated fat +5872.7%
Contains less Sat. FatSaturated fat -100%

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 Fruit salad
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Gouda cheese Fruit salad DV% diff.
Saturated fat 17.614g 0.004g 80%
Phosphorus 546mg 14mg 76%
Calcium 700mg 11mg 69%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 0.51g 49%
Fats 27.44g 0.03g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 5mg 35%
Zinc 3.9mg 0.14mg 34%
Selenium 14.5µg 26%
Vitamin B2 0.334mg 0.014mg 25%
Monounsaturated fat 7.747g 0.005g 19%
Vitamin A 165µg 30µg 15%
Calories 356kcal 50kcal 15%
Vitamin B5 0.34mg 0.053mg 6%
Manganese 0.011mg 0.151mg 6%
Folate 21µg 3µg 5%
Magnesium 29mg 8mg 5%
Vitamin B6 0.08mg 0.027mg 4%
Polyunsaturated fat 0.657g 0.011g 4%
Vitamin C 0mg 3.3mg 4%
Fiber 0g 1g 4%
Carbs 2.22g 13.05g 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Copper 0.036mg 0.05mg 2%
Vitamin K 2.3µg 2%
Vitamin B3 0.063mg 0.356mg 2%
Vitamin B1 0.03mg 0.011mg 2%
Vitamin E 0.24mg 2%
Net carbs 2.22g 12.05g N/A
Potassium 121mg 116mg 0%
Iron 0.24mg 0.25mg 0%
Sugar 2.22g N/A
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%

Which food is preferable for your diet?

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

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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
3%
Fruit salad
Minerals Daily Need Coverage Score
79%
Gouda cheese
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 814mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 17.61g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.