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

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A recap on 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
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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 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese Bran raw
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Gouda cheese
44%
Bran raw
Minerals Daily Need Coverage Score
79%
Gouda cheese
195%
Bran raw

Comparison summary

Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 815mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 16.286g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins

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.