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  6. Gouda cheese vs. Mashed potato

Gouda cheese vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between gouda cheese and mashed potato

  • Mashed potato contains less phosphorus, calcium, vitamin B12, zinc, selenium, vitamin B2, and vitamin A than gouda cheese.
  • Gouda cheese's daily need coverage for saturated fat is 85% higher.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Cheese, gouda and Fast foods, potato, mashed.

Infographic

Gouda cheese vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +93.3%
Contains more CalciumCalcium +3788.9%
Contains more ZincZinc +1672.7%
Contains more PhosphorusPhosphorus +825.4%
Contains more SeleniumSelenium +1712.5%
Contains more PotassiumPotassium +136.4%
Contains more IronIron +29.2%
Contains less SodiumSodium -62.6%
Contains more ManganeseManganese +790.9%
~equal in Copper ~0.035mg

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin AVitamin A +283.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +2126.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +2100%
Contains more FolateFolate +133.3%
Contains more CholineCholine +14.9%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B3Vitamin B3 +1614.3%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +156.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Mashed potato DV% diff.
Saturated fat 17.614g 0.577g 77%
Phosphorus 546mg 59mg 70%
Calcium 700mg 18mg 68%
Vitamin B12 1.54µg 0.07µg 61%
Protein 24.94g 1.65g 47%
Fats 27.44g 2.82g 38%
Cholesterol 114mg 0mg 38%
Zinc 3.9mg 0.22mg 33%
Vitamin B2 0.334mg 0.015mg 25%
Selenium 14.5µg 0.8µg 25%
Sodium 819mg 306mg 22%
Monounsaturated fat 7.747g 0.72g 18%
Vitamin A 165µg 43µg 14%
Calories 356kcal 89kcal 13%
Vitamin B5 0.34mg 7%
Vitamin B3 0.063mg 1.08mg 6%
Starch 12.1g 5%
Potassium 121mg 286mg 5%
Fiber 0g 1.3g 5%
Polyunsaturated fat 0.657g 1.342g 5%
Carbs 2.22g 14.65g 4%
Manganese 0.011mg 0.098mg 4%
Vitamin D 0.5µg 0µg 3%
Magnesium 29mg 15mg 3%
Vitamin B6 0.08mg 0.12mg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.3µg 5.9µg 3%
Folate 21µg 9µg 3%
Vitamin B1 0.03mg 0.015mg 1%
Iron 0.24mg 0.31mg 1%
Vitamin E 0.24mg 0.42mg 1%
Net carbs 2.22g 13.35g N/A
Sugar 2.22g 0.5g N/A
Copper 0.036mg 0.035mg 0%
Trans fat 0.105g N/A
Choline 15.4mg 13.4mg 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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1411.5%
Contains more FatsFats +873%
Contains more OtherOther +212.7%
Contains more CarbsCarbs +559.9%
Contains more WaterWater +92%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +976%
Contains less Sat. FatSaturated fat -96.7%
Contains more Poly. FatPolyunsaturated fat +104.3%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.