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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.
  • Maple sugar has a higher glycemic index. The glycemic index of maple sugar is 63, while the glycemic index of gouda cheese is 0.

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.
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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +677.8%
Contains more PhosphorusPhosphorus +18100%
Contains more SeleniumSelenium +1712.5%
Contains more PotassiumPotassium +126.4%
Contains more IronIron +570.8%
Contains more CopperCopper +175%
Contains more ZincZinc +55.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +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.
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% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +2469.2%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more Vitamin B5Vitamin B5 +608.3%
Contains more Vitamin B6Vitamin B6 +2566.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +633.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Maple sugar DV% diff.
Manganese 0.011mg 4.422mg 192%
Saturated fat 17.614g 0.036g 80%
Phosphorus 546mg 3mg 78%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 90mg 61%
Protein 24.94g 0.1g 50%
Fats 27.44g 0.2g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 11mg 35%
Carbs 2.22g 90.9g 30%
Vitamin B2 0.334mg 0.013mg 25%
Selenium 14.5µg 0.8µg 25%
Zinc 3.9mg 6.06mg 20%
Monounsaturated fat 7.747g 0.064g 19%
Vitamin A 165µg 0µg 18%
Iron 0.24mg 1.61mg 17%
Copper 0.036mg 0.099mg 7%
Vitamin B6 0.08mg 0.003mg 6%
Vitamin B5 0.34mg 0.048mg 6%
Folate 21µg 0µg 5%
Potassium 121mg 274mg 5%
Polyunsaturated fat 0.657g 0.1g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin E 0.24mg 0mg 2%
Choline 15.4mg 2.1mg 2%
Magnesium 29mg 19mg 2%
Vitamin K 2.3µg 0µg 2%
Vitamin B1 0.03mg 0.009mg 2%
Calories 356kcal 354kcal 0%
Net carbs 2.22g 90.9g N/A
Sugar 2.22g 84.87g N/A
Vitamin B3 0.063mg 0.04mg 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +24840%
Contains more FatsFats +13620%
Contains more WaterWater +418.3%
Contains more OtherOther +392.5%
Contains more CarbsCarbs +3994.6%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +12004.7%
Contains more Poly. FatPolyunsaturated fat +557%
Contains less Sat. FatSaturated fat -99.8%

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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. 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.