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  6. Gouda cheese vs. Bran raw

Gouda cheese vs. Bran raw — In-Depth Nutrition Comparison

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A recap on the differences between gouda cheese and bran raw

  • Gouda cheese has more calcium and vitamin B12; however, bran raw is higher in manganese, vitamin B1, iron, fiber, selenium, magnesium, and copper.
  • Bran raw covers your daily manganese needs 244% more than gouda cheese.
  • Bran raw has less saturated fat.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Cheese, gouda and Oat bran, raw.

Infographic

Gouda cheese vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +1106.9%
Contains more ZincZinc +25.4%
Contains more MagnesiumMagnesium +710.3%
Contains more PotassiumPotassium +367.8%
Contains more IronIron +2154.2%
Contains more CopperCopper +1019.4%
Contains more PhosphorusPhosphorus +34.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +51081.8%
Contains more SeleniumSelenium +211.7%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +320.8%
Contains more Vitamin B1Vitamin B1 +3800%
Contains more Vitamin B3Vitamin B3 +1382.5%
Contains more Vitamin B5Vitamin B5 +339.4%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin KVitamin K +39.1%
Contains more FolateFolate +147.6%
Contains more CholineCholine +109.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Bran raw DV% diff.
Manganese 0.011mg 5.63mg 244%
Vitamin B1 0.03mg 1.17mg 95%
Saturated fat 17.614g 1.328g 74%
Iron 0.24mg 5.41mg 65%
Calcium 700mg 58mg 64%
Vitamin B12 1.54µg 0µg 64%
Fiber 0g 15.4g 62%
Selenium 14.5µg 45.2µg 56%
Magnesium 29mg 235mg 49%
Copper 0.036mg 0.403mg 41%
Cholesterol 114mg 0mg 38%
Sodium 819mg 4mg 35%
Fats 27.44g 7.03g 31%
Phosphorus 546mg 734mg 27%
Vitamin B5 0.34mg 1.494mg 23%
Carbs 2.22g 66.22g 21%
Vitamin A 165µg 0µg 18%
Protein 24.94g 17.3g 15%
Polyunsaturated fat 0.657g 2.766g 14%
Monounsaturated fat 7.747g 2.376g 13%
Potassium 121mg 566mg 13%
Vitamin B2 0.334mg 0.22mg 9%
Folate 21µg 52µg 8%
Zinc 3.9mg 3.11mg 7%
Vitamin B6 0.08mg 0.165mg 7%
Calories 356kcal 246kcal 6%
Vitamin B3 0.063mg 0.934mg 5%
Vitamin E 0.24mg 1.01mg 5%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 32.2mg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.3µg 3.2µg 1%
Net carbs 2.22g 50.82g N/A
Sugar 2.22g 1.45g N/A
Tryptophan 0.352mg 0.335mg 0%
Threonine 0.93mg 0.502mg 0%
Isoleucine 1.306mg 0.668mg 0%
Leucine 2.564mg 1.374mg 0%
Lysine 2.654mg 0.76mg 0%
Methionine 0.719mg 0.335mg 0%
Phenylalanine 1.431mg 0.908mg 0%
Valine 1.806mg 0.964mg 0%
Histidine 1.032mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +44.2%
Contains more FatsFats +290.3%
Contains more WaterWater +533%
Contains more OtherOther +35.9%
Contains more CarbsCarbs +2882.9%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +226.1%
Contains less Sat. FatSaturated fat -92.5%
Contains more Poly. FatPolyunsaturated fat +321%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.