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  6. Gouda cheese vs. Ladyfinger

Gouda cheese vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between gouda cheese and ladyfinger

  • Gouda cheese has more calcium, phosphorus, vitamin B1,2, and zinc; however, ladyfinger is higher in iron, vitamin B1, and vitamin B5.
  • Gouda cheese covers your daily saturated fat needs 73% more than ladyfinger.
  • Ladyfinger contains 15 times less calcium than gouda cheese. Gouda cheese contains 700mg of calcium, while ladyfinger contains 47mg.
  • Ladyfinger has less saturated fat.

Food varieties used in this article are Cheese, gouda and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Gouda cheese vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +1389.4%
Contains more ZincZinc +242.1%
Contains more PhosphorusPhosphorus +215.6%
Contains more SeleniumSelenium +∞%
Contains more IronIron +1391.7%
Contains more CopperCopper +163.9%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +2081.8%
~equal in Potassium ~113mg

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +105.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +846.7%
Contains more Vitamin B2Vitamin B2 +28.1%
Contains more Vitamin B3Vitamin B3 +3239.7%
Contains more Vitamin B5Vitamin B5 +228.2%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more FolateFolate +266.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~167µg

All nutrients comparison - raw data values

Nutrient Gouda cheese Ladyfinger DV% diff.
Saturated fat 17.614g 3.022g 66%
Calcium 700mg 47mg 65%
Phosphorus 546mg 173mg 53%
Iron 0.24mg 3.58mg 42%
Cholesterol 114mg 221mg 36%
Vitamin B12 1.54µg 0.75µg 33%
Protein 24.94g 10.6g 29%
Sodium 819mg 147mg 29%
Fats 27.44g 9.1g 28%
Selenium 14.5µg 26%
Zinc 3.9mg 1.14mg 25%
Vitamin B1 0.03mg 0.284mg 21%
Carbs 2.22g 59.7g 19%
Vitamin B5 0.34mg 1.116mg 16%
Folate 21µg 77µg 14%
Vitamin B3 0.063mg 2.104mg 13%
Manganese 0.011mg 0.24mg 10%
Monounsaturated fat 7.747g 3.745g 10%
Vitamin B2 0.334mg 0.428mg 7%
Copper 0.036mg 0.095mg 7%
Polyunsaturated fat 0.657g 1.423g 5%
Fiber 0g 1g 4%
Magnesium 29mg 12mg 4%
Vitamin D 20IU 3%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin B6 0.08mg 0.122mg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Calories 356kcal 363kcal 0%
Net carbs 2.22g 58.7g N/A
Potassium 121mg 113mg 0%
Sugar 2.22g N/A
Vitamin A 165µg 167µg 0%
Tryptophan 0.352mg 0.133mg 0%
Threonine 0.93mg 0.467mg 0%
Isoleucine 1.306mg 0.516mg 0%
Leucine 2.564mg 0.861mg 0%
Lysine 2.654mg 0.679mg 0%
Methionine 0.719mg 0.268mg 0%
Phenylalanine 1.431mg 0.511mg 0%
Valine 1.806mg 0.579mg 0%
Histidine 1.032mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g 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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +135.3%
Contains more FatsFats +201.5%
Contains more WaterWater +112.6%
Contains more OtherOther +258.2%
Contains more CarbsCarbs +2589.2%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains more Mono. FatMonounsaturated fat +106.9%
Contains less Sat. FatSaturated fat -82.8%
Contains more Poly. FatPolyunsaturated fat +116.6%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.