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  6. Gouda cheese vs. Millet flour

Gouda cheese vs. Millet flour — In-Depth Nutrition Comparison

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How are gouda cheese and millet flour different?

  • Gouda cheese is higher in calcium and phosphorus; however, millet flour is richer in copper, iron, manganese, vitamin B3, selenium, and vitamin B1.
  • Daily need coverage for saturated fat for gouda cheese is 85% higher.
  • Gouda cheese contains 205 times more sodium than millet flour. While gouda cheese contains 819mg of sodium, millet flour contains only 4mg.
  • Gouda cheese has a lower glycemic index (0) than millet flour (70).

Cheese, gouda and Millet flour are the varieties used in this article.

Infographic

Gouda cheese vs Millet flour infographic
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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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +4900%
Contains more ZincZinc +48.3%
Contains more PhosphorusPhosphorus +91.6%
Contains more MagnesiumMagnesium +310.3%
Contains more PotassiumPotassium +85.1%
Contains more IronIron +1541.7%
Contains more CopperCopper +1386.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +9009.1%
Contains more SeleniumSelenium +125.5%

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.
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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +357.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +187.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1276.7%
Contains more Vitamin B3Vitamin B3 +9455.6%
Contains more Vitamin B5Vitamin B5 +272.6%
Contains more Vitamin B6Vitamin B6 +365%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Millet flour DV% diff.
Saturated fat 17.614g 0.536g 78%
Calcium 700mg 14mg 69%
Vitamin B12 1.54µg 64%
Copper 0.036mg 0.535mg 55%
Iron 0.24mg 3.94mg 46%
Manganese 0.011mg 1.002mg 43%
Cholesterol 114mg 38%
Vitamin B3 0.063mg 6.02mg 37%
Phosphorus 546mg 285mg 37%
Fats 27.44g 4.25g 36%
Sodium 819mg 4mg 35%
Selenium 14.5µg 32.7µg 33%
Vitamin B1 0.03mg 0.413mg 32%
Starch 69.88g 29%
Protein 24.94g 10.75g 28%
Carbs 2.22g 75.12g 24%
Vitamin B6 0.08mg 0.372mg 22%
Magnesium 29mg 119mg 21%
Vitamin B2 0.334mg 0.073mg 20%
Vitamin B5 0.34mg 1.267mg 19%
Vitamin A 165µg 18%
Monounsaturated fat 7.747g 0.924g 17%
Fiber 0g 3.5g 14%
Polyunsaturated fat 0.657g 2.618g 13%
Zinc 3.9mg 2.63mg 12%
Folate 21µg 42µg 5%
Vitamin D 0.5µg 3%
Potassium 121mg 224mg 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Calories 356kcal 382kcal 1%
Vitamin K 2.3µg 0.8µg 1%
Vitamin E 0.24mg 0.11mg 1%
Net carbs 2.22g 71.62g N/A
Sugar 2.22g 1.66g N/A
Trans fat 0.002g N/A
Tryptophan 0.352mg 0.17mg 0%
Threonine 0.93mg 0.354mg 0%
Isoleucine 1.306mg 0.473mg 0%
Leucine 2.564mg 1.537mg 0%
Lysine 2.654mg 0.144mg 0%
Methionine 0.719mg 0.319mg 0%
Phenylalanine 1.431mg 0.675mg 0%
Valine 1.806mg 0.584mg 0%
Histidine 1.032mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +132%
Contains more FatsFats +545.6%
Contains more WaterWater +378.2%
Contains more OtherOther +225.6%
Contains more CarbsCarbs +3283.8%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +738.4%
Contains less Sat. FatSaturated fat -97%
Contains more Poly. FatPolyunsaturated fat +298.5%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.