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  6. Gouda cheese vs. Mandarin orange

Gouda cheese vs. Mandarin orange — In-Depth Nutrition Comparison

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Significant differences between Gouda cheese and Mandarin orange

  • Gouda cheese has more Phosphorus, Calcium, Vitamin B12, Zinc, Selenium, and Vitamin B2, however, Mandarin orange is richer in Vitamin C.
  • Gouda cheese covers your daily Saturated Fat needs 88% more than Mandarin orange.
  • Mandarin orange contains less Cholesterol.

Specific food types used in this comparison are Cheese, gouda and Tangerines, (mandarin oranges), raw.

Infographic

Gouda cheese vs Mandarin orange 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.
Gouda cheese
Gouda cheese
6
:
4
Mandarin orange
Mandarin orange
Contains more Calcium +1791.9%
Contains more Iron +60%
Contains more Magnesium +141.7%
Contains more Phosphorus +2630%
Contains more Zinc +5471.4%
Contains more Selenium +14400%
Contains more Potassium +37.2%
Contains less Sodium -99.8%
Contains more Copper +16.7%
Contains more Manganese +254.5%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains more Calcium +1791.9%
Contains more Iron +60%
Contains more Magnesium +141.7%
Contains more Phosphorus +2630%
Contains more Zinc +5471.4%
Contains more Selenium +14400%
Contains more Potassium +37.2%
Contains less Sodium -99.8%
Contains more Copper +16.7%
Contains more Manganese +254.5%

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.
Gouda cheese
Gouda cheese
8
:
4
Mandarin orange
Mandarin orange
Contains more Vitamin E +20%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +827.8%
Contains more Vitamin B5 +57.4%
Contains more Folate +31.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +21%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +496.8%
Equal in Vitamin B6 - 0.078
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin E +20%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +827.8%
Contains more Vitamin B5 +57.4%
Contains more Folate +31.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +21%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +496.8%
Equal in Vitamin B6 - 0.078

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
2
Mandarin orange
Mandarin orange
Contains more Protein +2979%
Contains more Fats +8751.6%
Contains more Other +964.9%
Contains more Carbs +500.9%
Contains more Water +105.4%
Gouda cheese
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
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more Protein +2979%
Contains more Fats +8751.6%
Contains more Other +964.9%
Contains more Carbs +500.9%
Contains more Water +105.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
2
:
1
Mandarin orange
Mandarin orange
Contains more Monounsaturated Fat +12811.7%
Contains more Polyunsaturated fat +910.8%
Contains less Saturated Fat -99.8%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Contains more Monounsaturated Fat +12811.7%
Contains more Polyunsaturated fat +910.8%
Contains less Saturated Fat -99.8%

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 Mandarin orange
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Gouda cheese Mandarin orange Opinion
Net carbs 2.22g 11.54g Mandarin orange
Protein 24.94g 0.81g Gouda cheese
Fats 27.44g 0.31g Gouda cheese
Carbs 2.22g 13.34g Mandarin orange
Calories 356kcal 53kcal Gouda cheese
Fructose 2.4g Mandarin orange
Sugar 2.22g 10.58g Gouda cheese
Fiber 0g 1.8g Mandarin orange
Calcium 700mg 37mg Gouda cheese
Iron 0.24mg 0.15mg Gouda cheese
Magnesium 29mg 12mg Gouda cheese
Phosphorus 546mg 20mg Gouda cheese
Potassium 121mg 166mg Mandarin orange
Sodium 819mg 2mg Mandarin orange
Zinc 3.9mg 0.07mg Gouda cheese
Copper 0.036mg 0.042mg Mandarin orange
Manganese 0.011mg 0.039mg Mandarin orange
Selenium 14.5µg 0.1µg Gouda cheese
Vitamin A 563IU 681IU Mandarin orange
Vitamin A RAE 165µg 34µg Gouda cheese
Vitamin E 0.24mg 0.2mg Gouda cheese
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin C 0mg 26.7mg Mandarin orange
Vitamin B1 0.03mg 0.058mg Mandarin orange
Vitamin B2 0.334mg 0.036mg Gouda cheese
Vitamin B3 0.063mg 0.376mg Mandarin orange
Vitamin B5 0.34mg 0.216mg Gouda cheese
Vitamin B6 0.08mg 0.078mg Gouda cheese
Folate 21µg 16µg Gouda cheese
Vitamin B12 1.54µg 0µg Gouda cheese
Vitamin K 2.3µg 0µg Gouda cheese
Tryptophan 0.352mg 0.002mg Gouda cheese
Threonine 0.93mg 0.016mg Gouda cheese
Isoleucine 1.306mg 0.017mg Gouda cheese
Leucine 2.564mg 0.028mg Gouda cheese
Lysine 2.654mg 0.032mg Gouda cheese
Methionine 0.719mg 0.002mg Gouda cheese
Phenylalanine 1.431mg 0.018mg Gouda cheese
Valine 1.806mg 0.021mg Gouda cheese
Histidine 1.032mg 0.011mg Gouda cheese
Cholesterol 114mg 0mg Mandarin orange
Saturated Fat 17.614g 0.039g Mandarin orange
Monounsaturated Fat 7.747g 0.06g Gouda cheese
Polyunsaturated fat 0.657g 0.065g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Mandarin orange
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Gouda cheese
17%
Mandarin orange
Minerals Daily Need Coverage Score
79%
Gouda cheese
7%
Mandarin orange

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 817mg)
Which food is lower in Cholesterol?
Mandarin orange
Mandarin orange is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 17.575g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $1.6)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 8.36g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.