Gouda cheese vs. Mixed nuts — In-Depth Nutrition Comparison
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How are gouda cheese and mixed nuts different?
- Gouda cheese is higher in vitamin B12 and calcium; however, mixed nuts are richer in copper, manganese, vitamin E, vitamin B3, and magnesium.
- Daily need coverage for copper for mixed nuts is 97% higher.
- Mixed nuts have less cholesterol.
- Gouda cheese has a lower glycemic index (0) than mixed nuts (24).
Cheese, gouda and Nuts, mixed nuts, oil roasted, with peanuts, without salt added are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +498.3% |
| Contains more ZincZinc | +16.1% |
| Contains more PhosphorusPhosphorus | +19.7% |
| Contains more MagnesiumMagnesium | +689.7% |
| Contains more PotassiumPotassium | +422.3% |
| Contains more IronIron | +987.5% |
| Contains more CopperCopper | +2419.4% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +18445.5% |
| Contains more SeleniumSelenium | +133.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +70.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3158.3% |
| Contains more Vitamin B1Vitamin B1 | +530% |
| Contains more Vitamin B3Vitamin B3 | +12136.5% |
| Contains more Vitamin B5Vitamin B5 | +235.3% |
| Contains more Vitamin B6Vitamin B6 | +340% |
| Contains more Vitamin KVitamin K | +147.8% |
| Contains more FolateFolate | +295.2% |
| Contains more CholineCholine | +237.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more ProteinProtein | +24.5% |
| Contains more WaterWater | +1893.3% |
| Contains more OtherOther | +36.8% |
| Contains more FatsFats | +96.6% |
| Contains more CarbsCarbs | +848.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -50.5% |
| Contains more Mono. FatMonounsaturated fat | +267.7% |
| Contains more Poly. FatPolyunsaturated fat | +2124% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.036mg | 0.907mg | 97% |
| Polyunsaturated fat | 0.657g | 14.612g | 93% |
| Manganese | 0.011mg | 2.04mg | 88% |
| Vitamin B12 | 1.54µg | 0µg | 64% |
| Calcium | 700mg | 117mg | 58% |
| Monounsaturated fat | 7.747g | 28.488g | 52% |
| Vitamin E | 0.24mg | 7.82mg | 51% |
| Magnesium | 29mg | 229mg | 48% |
| Vitamin B3 | 0.063mg | 7.709mg | 48% |
| Fats | 27.44g | 53.95g | 41% |
| Saturated fat | 17.614g | 8.711g | 40% |
| Cholesterol | 114mg | 0mg | 38% |
| Sodium | 819mg | 5mg | 35% |
| Selenium | 14.5µg | 33.9µg | 35% |
| Iron | 0.24mg | 2.61mg | 30% |
| Fiber | 0g | 7g | 28% |
| Vitamin B6 | 0.08mg | 0.352mg | 21% |
| Vitamin A | 165µg | 0µg | 18% |
| Vitamin B5 | 0.34mg | 1.14mg | 16% |
| Folate | 21µg | 83µg | 16% |
| Potassium | 121mg | 632mg | 15% |
| Phosphorus | 546mg | 456mg | 13% |
| Vitamin B1 | 0.03mg | 0.189mg | 13% |
| Calories | 356kcal | 607kcal | 13% |
| Vitamin B2 | 0.334mg | 0.196mg | 11% |
| Protein | 24.94g | 20.04g | 10% |
| Choline | 15.4mg | 52mg | 7% |
| Carbs | 2.22g | 21.05g | 6% |
| Zinc | 3.9mg | 3.36mg | 5% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Vitamin K | 2.3µg | 5.7µg | 3% |
| Vitamin D | 20IU | 0IU | 3% |
| Starch | 4.2g | 2% | |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 2.22g | 14.05g | N/A |
| Sugar | 2.22g | 4.15g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.352mg | 0.22mg | 0% |
| Threonine | 0.93mg | 0.703mg | 0% |
| Isoleucine | 1.306mg | 0.826mg | 0% |
| Leucine | 2.564mg | 1.656mg | 0% |
| Lysine | 2.654mg | 0.782mg | 0% |
| Methionine | 0.719mg | 0.283mg | 0% |
| Phenylalanine | 1.431mg | 1.182mg | 0% |
| Valine | 1.806mg | 1.001mg | 0% |
| Histidine | 1.032mg | 0.572mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
50%
Minerals Daily Need Coverage Score
79%
139%
Comparison summary
Which food is lower in Cholesterol?
Mixed nuts is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 814mg)
Which food is lower in Saturated fat?
Mixed nuts is lower in Saturated fat (difference - 8.903g)
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Gouda cheese is lower in Sugar (difference - 1.93g)
Which food is lower in glycemic index?
Gouda cheese is lower in glycemic index (difference - 24)
Which food is cheaper?
Gouda cheese is cheaper (difference - $1)
Which food is richer in minerals?
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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.