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  6. Gouda cheese vs. Oats

Gouda cheese vs. Oats — In-Depth Nutrition Comparison

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Significant differences between gouda cheese and oats

  • Gouda cheese has more calcium and vitamin B12; however, oats are richer in manganese, copper, vitamin B1, iron, and fiber.
  • Oats cover your daily manganese needs 213% more than gouda cheese.
  • Oats contain less cholesterol.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of gouda cheese is 0.

Specific food types used in this comparison are Cheese, gouda and Oats.

Infographic

Gouda cheese vs Oats 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%
Oats
Oats
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +1196.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +510.3%
Contains more PotassiumPotassium +254.5%
Contains more IronIron +1866.7%
Contains more CopperCopper +1638.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +44590.9%
~equal in Zinc ~3.97mg
~equal in Phosphorus ~523mg

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%
Oats
Oats
5
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +140.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2443.3%
Contains more Vitamin B3Vitamin B3 +1425.4%
Contains more Vitamin B5Vitamin B5 +296.8%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more FolateFolate +166.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Oats DV% diff.
Manganese 0.011mg 4.916mg 213%
Saturated fat 17.614g 1.217g 75%
Copper 0.036mg 0.626mg 66%
Calcium 700mg 54mg 65%
Vitamin B12 1.54µg 0µg 64%
Vitamin B1 0.03mg 0.763mg 61%
Iron 0.24mg 4.72mg 56%
Fiber 0g 10.6g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 2mg 36%
Magnesium 29mg 177mg 35%
Fats 27.44g 6.9g 32%
Selenium 14.5µg 26%
Carbs 2.22g 66.27g 21%
Vitamin B5 0.34mg 1.349mg 20%
Vitamin A 165µg 0µg 18%
Protein 24.94g 16.89g 16%
Vitamin B2 0.334mg 0.139mg 15%
Monounsaturated fat 7.747g 2.178g 14%
Polyunsaturated fat 0.657g 2.535g 13%
Potassium 121mg 429mg 9%
Folate 21µg 56µg 9%
Vitamin B3 0.063mg 0.961mg 6%
Choline 15.4mg 3%
Vitamin D 20IU 0IU 3%
Phosphorus 546mg 523mg 3%
Vitamin B6 0.08mg 0.119mg 3%
Vitamin D 0.5µg 0µg 3%
Calories 356kcal 389kcal 2%
Vitamin K 2.3µg 2%
Vitamin E 0.24mg 2%
Zinc 3.9mg 3.97mg 1%
Net carbs 2.22g 55.67g N/A
Sugar 2.22g N/A
Tryptophan 0.352mg 0.234mg 0%
Threonine 0.93mg 0.575mg 0%
Isoleucine 1.306mg 0.694mg 0%
Leucine 2.564mg 1.284mg 0%
Lysine 2.654mg 0.701mg 0%
Methionine 0.719mg 0.312mg 0%
Phenylalanine 1.431mg 0.895mg 0%
Valine 1.806mg 0.937mg 0%
Histidine 1.032mg 0.405mg 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
Oats
Oats
1
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +47.7%
Contains more FatsFats +297.7%
Contains more WaterWater +404.4%
Contains more OtherOther +129.1%
Contains more CarbsCarbs +2885.1%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated fat +255.7%
Contains less Sat. FatSaturated fat -93.1%
Contains more Poly. FatPolyunsaturated fat +285.8%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.