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  6. Gouda cheese vs. Mustard Greens Raw

Gouda cheese vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Important differences between gouda cheese and mustard Greens Raw

  • Gouda cheese has more phosphorus, vitamin B12, calcium, and zinc; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
  • Mustard Greens Raw contain less cholesterol.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of gouda cheese is 0.

The food varieties used in the comparison are Cheese, gouda and Mustard greens, raw.

Infographic

Gouda cheese vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CalciumCalcium +508.7%
Contains more ZincZinc +1460%
Contains more PhosphorusPhosphorus +841.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1511.1%
Contains more MagnesiumMagnesium +10.3%
Contains more PotassiumPotassium +217.4%
Contains more IronIron +583.3%
Contains more CopperCopper +358.3%
Contains less SodiumSodium -97.6%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.6%
Contains more Vitamin B5Vitamin B5 +61.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +2980%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +737.5%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B3Vitamin B3 +1169.8%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin KVitamin K +11095.7%
~equal in Vitamin A ~151µg

All nutrients comparison - raw data values

Nutrient Gouda cheese Mustard Greens Raw DV% diff.
Vitamin K 2.3µg 257.5µg 213%
Saturated fat 17.614g 0.01g 80%
Vitamin C 0mg 70mg 78%
Phosphorus 546mg 58mg 70%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 115mg 59%
Protein 24.94g 2.86g 44%
Fats 27.44g 0.42g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 20mg 35%
Zinc 3.9mg 0.25mg 33%
Selenium 14.5µg 0.9µg 25%
Monounsaturated fat 7.747g 0.092g 19%
Iron 0.24mg 1.64mg 18%
Vitamin B2 0.334mg 0.11mg 17%
Calories 356kcal 27kcal 16%
Copper 0.036mg 0.165mg 14%
Fiber 0g 3.2g 13%
Vitamin E 0.24mg 2.01mg 12%
Potassium 121mg 384mg 8%
Vitamin B6 0.08mg 0.18mg 8%
Vitamin B3 0.063mg 0.8mg 5%
Polyunsaturated fat 0.657g 0.038g 4%
Vitamin B1 0.03mg 0.08mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 0.5mg 3%
Vitamin B5 0.34mg 0.21mg 3%
Folate 21µg 12µg 2%
Vitamin A 165µg 151µg 2%
Magnesium 29mg 32mg 1%
Carbs 2.22g 4.67g 1%
Net carbs 2.22g 1.47g N/A
Sugar 2.22g 1.32g N/A
Manganese 0.011mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +772%
Contains more FatsFats +6433.3%
Contains more OtherOther +191.9%
Contains more CarbsCarbs +110.4%
Contains more WaterWater +118.8%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +8320.7%
Contains more Poly. FatPolyunsaturated fat +1628.9%
Contains less Sat. FatSaturated fat -99.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.