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  6. Gouda cheese vs. Maple sugar

Gouda cheese vs. Maple sugar — In-Depth Nutrition Comparison

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Important differences between Gouda cheese and Maple sugar

  • Gouda cheese has more Phosphorus, Vitamin B12, Calcium, Selenium, and Vitamin B2, however, Maple sugar is richer in Manganese, and Zinc.
  • Maple sugar's daily need coverage for Manganese is 192% more.
  • Maple sugar contains less Cholesterol.

The food varieties used in the comparison are Cheese, gouda and Sugars, maple.

Infographic

Gouda cheese vs Maple sugar 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
4
:
6
Maple sugar
Maple sugar
Contains more Calcium +677.8%
Contains more Magnesium +52.6%
Contains more Phosphorus +18100%
Contains more Selenium +1712.5%
Contains more Iron +570.8%
Contains more Potassium +126.4%
Contains less Sodium -98.7%
Contains more Zinc +55.4%
Contains more Copper +175%
Contains more Manganese +40100%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Contains more Calcium +677.8%
Contains more Magnesium +52.6%
Contains more Phosphorus +18100%
Contains more Selenium +1712.5%
Contains more Iron +570.8%
Contains more Potassium +126.4%
Contains less Sodium -98.7%
Contains more Zinc +55.4%
Contains more Copper +175%
Contains more Manganese +40100%

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
11
:
0
Maple sugar
Maple sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +2469.2%
Contains more Vitamin B3 +57.5%
Contains more Vitamin B5 +608.3%
Contains more Vitamin B6 +2566.7%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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%
Maple sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +2469.2%
Contains more Vitamin B3 +57.5%
Contains more Vitamin B5 +608.3%
Contains more Vitamin B6 +2566.7%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
4
:
1
Maple sugar
Maple sugar
Contains more Protein +24840%
Contains more Fats +13620%
Contains more Water +418.3%
Contains more Other +392.5%
Contains more Carbs +3994.6%
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
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more Protein +24840%
Contains more Fats +13620%
Contains more Water +418.3%
Contains more Other +392.5%
Contains more Carbs +3994.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
2
:
1
Maple sugar
Maple sugar
Contains more Monounsaturated Fat +12004.7%
Contains more Polyunsaturated fat +557%
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
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Contains more Monounsaturated Fat +12004.7%
Contains more Polyunsaturated fat +557%
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 Maple sugar
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Maple sugar Opinion
Net carbs 2.22g 90.9g Maple sugar
Protein 24.94g 0.1g Gouda cheese
Fats 27.44g 0.2g Gouda cheese
Carbs 2.22g 90.9g Maple sugar
Calories 356kcal 354kcal Gouda cheese
Sugar 2.22g 84.87g Gouda cheese
Calcium 700mg 90mg Gouda cheese
Iron 0.24mg 1.61mg Maple sugar
Magnesium 29mg 19mg Gouda cheese
Phosphorus 546mg 3mg Gouda cheese
Potassium 121mg 274mg Maple sugar
Sodium 819mg 11mg Maple sugar
Zinc 3.9mg 6.06mg Maple sugar
Copper 0.036mg 0.099mg Maple sugar
Manganese 0.011mg 4.422mg Maple sugar
Selenium 14.5µg 0.8µg Gouda cheese
Vitamin A 563IU 0IU Gouda cheese
Vitamin A RAE 165µg 0µg Gouda cheese
Vitamin E 0.24mg 0mg Gouda cheese
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin B1 0.03mg 0.009mg Gouda cheese
Vitamin B2 0.334mg 0.013mg Gouda cheese
Vitamin B3 0.063mg 0.04mg Gouda cheese
Vitamin B5 0.34mg 0.048mg Gouda cheese
Vitamin B6 0.08mg 0.003mg Gouda cheese
Folate 21µg 0µg Gouda cheese
Vitamin B12 1.54µg 0µg Gouda cheese
Vitamin K 2.3µg 0µg Gouda cheese
Tryptophan 0.352mg Gouda cheese
Threonine 0.93mg Gouda cheese
Isoleucine 1.306mg Gouda cheese
Leucine 2.564mg Gouda cheese
Lysine 2.654mg Gouda cheese
Methionine 0.719mg Gouda cheese
Phenylalanine 1.431mg Gouda cheese
Valine 1.806mg Gouda cheese
Histidine 1.032mg Gouda cheese
Cholesterol 114mg 0mg Maple sugar
Saturated Fat 17.614g 0.036g Maple sugar
Monounsaturated Fat 7.747g 0.064g Gouda cheese
Polyunsaturated fat 0.657g 0.1g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
79%
Gouda cheese
91%
Maple sugar

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 808mg)
Which food is lower in Cholesterol?
Maple sugar
Maple sugar is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 17.578g)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 82.65g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 63)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $2)
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.