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  6. Gouda cheese vs. Heart of palm

Gouda cheese vs. Heart of palm — In-Depth Nutrition Comparison

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The main differences between gouda cheese and heart of palm

  • Gouda cheese has more calcium, vitamin B12, phosphorus, and selenium; however, heart of palm has more copper, vitamin B6, and potassium.
  • Daily need coverage for saturated fat for gouda cheese is 88% higher.
  • Heart of palm is lower in cholesterol.
  • Heart of palm has a higher glycemic index than gouda cheese.

Food types used in this article are Cheese, gouda and Hearts of palm, raw.

Infographic

Gouda cheese vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +3788.9%
Contains more PhosphorusPhosphorus +290%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +1392.6%
Contains more IronIron +604.2%
Contains more CopperCopper +1688.9%
Contains less SodiumSodium -98.3%
~equal in Zinc ~3.73mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +5400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +85.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +1328.6%
Contains more Vitamin B6Vitamin B6 +912.5%
Contains more FolateFolate +14.3%

All nutrients comparison - raw data values

Nutrient Gouda cheese Heart of palm DV% diff.
Saturated fat 17.614g 0.046g 80%
Calcium 700mg 18mg 68%
Copper 0.036mg 0.644mg 68%
Vitamin B12 1.54µg 0µg 64%
Phosphorus 546mg 140mg 58%
Vitamin B6 0.08mg 0.81mg 56%
Potassium 121mg 1806mg 50%
Protein 24.94g 2.7g 44%
Fats 27.44g 0.2g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 14mg 35%
Selenium 14.5µg 0.7µg 25%
Monounsaturated fat 7.747g 0.005g 19%
Iron 0.24mg 1.69mg 18%
Vitamin A 165µg 3µg 18%
Vitamin B2 0.334mg 0.18mg 12%
Calories 356kcal 115kcal 12%
Vitamin C 0mg 8mg 9%
Carbs 2.22g 25.61g 8%
Vitamin B5 0.34mg 7%
Fiber 0g 1.5g 6%
Magnesium 29mg 10mg 5%
Vitamin B3 0.063mg 0.9mg 5%
Polyunsaturated fat 0.657g 0.089g 4%
Choline 15.4mg 0mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Zinc 3.9mg 3.73mg 2%
Vitamin E 0.24mg 0.5mg 2%
Vitamin B1 0.03mg 0.05mg 2%
Vitamin K 2.3µg 0µg 2%
Folate 21µg 24µg 1%
Net carbs 2.22g 24.11g N/A
Sugar 2.22g 17.16g 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%

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +823.7%
Contains more FatsFats +13620%
Contains more OtherOther +98%
Contains more CarbsCarbs +1053.6%
Contains more WaterWater +67.6%

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% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +154840%
Contains more Poly. FatPolyunsaturated fat +638.2%
Contains less Sat. FatSaturated fat -99.7%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.