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  6. Gouda cheese vs. Margarine

Gouda cheese vs. Margarine — In-Depth Nutrition Comparison

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How are Gouda cheese and Margarine different?

  • Gouda cheese is higher in Phosphorus, Calcium, Vitamin B12, Zinc, and Selenium, however, Margarine is richer in Vitamin K, Vitamin A RAE, and Vitamin E .
  • Daily need coverage for Phosphorus from Gouda cheese is 77% higher.

Cheese, gouda and Margarine, regular, 80% fat, composite, stick, without salt are the varieties used in this article.

Infographic

Gouda cheese vs Margarine 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
9
:
1
Margarine
Margarine
Contains more Calcium +23233.3%
Contains more Iron +300%
Contains more Magnesium +866.7%
Contains more Phosphorus +10820%
Contains more Potassium +572.2%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -99.8%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Contains more Calcium +23233.3%
Contains more Iron +300%
Contains more Magnesium +866.7%
Contains more Phosphorus +10820%
Contains more Potassium +572.2%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -99.8%

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
Margarine
Margarine
Contains more Vitamin D +∞%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +802.7%
Contains more Vitamin B3 +173.9%
Contains more Vitamin B6 +788.9%
Contains more Folate +2000%
Contains more Vitamin B12 +1440%
Contains more Vitamin A +535.3%
Contains more Vitamin E +3650%
Contains more Vitamin C +∞%
Contains more Vitamin K +3943.5%
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%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +802.7%
Contains more Vitamin B3 +173.9%
Contains more Vitamin B6 +788.9%
Contains more Folate +2000%
Contains more Vitamin B12 +1440%
Contains more Vitamin A +535.3%
Contains more Vitamin E +3650%
Contains more Vitamin C +∞%
Contains more Vitamin K +3943.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
4
:
1
Margarine
Margarine
Contains more Protein +15487.5%
Contains more Carbs +217.1%
Contains more Water +151%
Contains more Other +106.3%
Contains more Fats +194.1%
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
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more Protein +15487.5%
Contains more Carbs +217.1%
Contains more Water +151%
Contains more Other +106.3%
Contains more Fats +194.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
0
:
3
Margarine
Margarine
Contains less Saturated Fat -13.8%
Contains more Monounsaturated Fat +401.8%
Contains more Polyunsaturated fat +3598.9%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains less Saturated Fat -13.8%
Contains more Monounsaturated Fat +401.8%
Contains more Polyunsaturated fat +3598.9%

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 Margarine
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Margarine Opinion
Net carbs 2.22g 0.7g Gouda cheese
Protein 24.94g 0.16g Gouda cheese
Fats 27.44g 80.71g Margarine
Carbs 2.22g 0.7g Gouda cheese
Calories 356kcal 717kcal Margarine
Sugar 2.22g 0g Margarine
Calcium 700mg 3mg Gouda cheese
Iron 0.24mg 0.06mg Gouda cheese
Magnesium 29mg 3mg Gouda cheese
Phosphorus 546mg 5mg Gouda cheese
Potassium 121mg 18mg Gouda cheese
Sodium 819mg 2mg Margarine
Zinc 3.9mg 0mg Gouda cheese
Copper 0.036mg 0mg Gouda cheese
Manganese 0.011mg Gouda cheese
Selenium 14.5µg 0µg Gouda cheese
Vitamin A 563IU 3577IU Margarine
Vitamin A RAE 165µg 819µg Margarine
Vitamin E 0.24mg 9mg Margarine
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin C 0mg 0.2mg Margarine
Vitamin B1 0.03mg 0.01mg Gouda cheese
Vitamin B2 0.334mg 0.037mg Gouda cheese
Vitamin B3 0.063mg 0.023mg Gouda cheese
Vitamin B5 0.34mg Gouda cheese
Vitamin B6 0.08mg 0.009mg Gouda cheese
Folate 21µg 1µg Gouda cheese
Vitamin B12 1.54µg 0.1µg Gouda cheese
Vitamin K 2.3µg 93µg Margarine
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 Margarine
Trans Fat 14.89g Gouda cheese
Saturated Fat 17.614g 15.189g Margarine
Omega-3 - DPA 0g 0.006g Margarine
Monounsaturated Fat 7.747g 38.877g Margarine
Polyunsaturated fat 0.657g 24.302g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Margarine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
55%
Margarine
Minerals Daily Need Coverage Score
79%
Gouda cheese
1%
Margarine

Comparison summary

Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 817mg)
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Margarine
Margarine is lower in Saturated Fat (difference - 2.425g)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $1.5)
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
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.