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  6. Gouda cheese vs. Orange

Gouda cheese vs. Orange — In-Depth Nutrition Comparison

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Important differences between gouda cheese and oranges

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2; however, oranges are richer in vitamin C.
  • Gouda cheese's daily need coverage for saturated fat is 88% more.
  • Oranges contain less cholesterol.
  • Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of gouda cheese is 0.

The food varieties used in the comparison are Cheese, gouda and Oranges, raw, all commercial varieties.

Infographic

Gouda cheese vs Orange 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%
Orange
Orange
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +1650%
Contains more IronIron +140%
Contains more ZincZinc +5471.4%
Contains more PhosphorusPhosphorus +3800%
Contains more SeleniumSelenium +2800%
Contains more PotassiumPotassium +49.6%
Contains more CopperCopper +25%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +127.3%

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%
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +735%
Contains more Vitamin B5Vitamin B5 +36%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +83.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B3Vitamin B3 +347.6%
Contains more FolateFolate +42.9%

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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +2553.2%
Contains more FatsFats +22766.7%
Contains more OtherOther +795.5%
Contains more CarbsCarbs +429.3%
Contains more WaterWater +109.2%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +33582.6%
Contains more Poly. FatPolyunsaturated fat +2528%
Contains less Sat. FatSaturated fat -99.9%

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 Orange
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Gouda cheese Orange DV% diff.
Saturated fat 17.614g 0.015g 80%
Phosphorus 546mg 14mg 76%
Calcium 700mg 40mg 66%
Vitamin B12 1.54µg 0µg 64%
Vitamin C 0mg 53.2mg 59%
Protein 24.94g 0.94g 48%
Fats 27.44g 0.12g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 0mg 36%
Zinc 3.9mg 0.07mg 35%
Selenium 14.5µg 0.5µg 25%
Vitamin B2 0.334mg 0.04mg 23%
Monounsaturated fat 7.747g 0.023g 19%
Vitamin A 165µg 11µg 17%
Calories 356kcal 47kcal 15%
Fiber 0g 2.4g 10%
Vitamin B1 0.03mg 0.087mg 5%
Magnesium 29mg 10mg 5%
Polyunsaturated fat 0.657g 0.025g 4%
Carbs 2.22g 11.75g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.3µg 0µg 2%
Iron 0.24mg 0.1mg 2%
Potassium 121mg 181mg 2%
Folate 21µg 30µg 2%
Vitamin B5 0.34mg 0.25mg 2%
Vitamin B6 0.08mg 0.06mg 2%
Choline 15.4mg 8.4mg 1%
Copper 0.036mg 0.045mg 1%
Vitamin B3 0.063mg 0.282mg 1%
Manganese 0.011mg 0.025mg 1%
Net carbs 2.22g 9.35g N/A
Sugar 2.22g 9.35g N/A
Vitamin E 0.24mg 0.18mg 0%
Tryptophan 0.352mg 0.009mg 0%
Threonine 0.93mg 0.015mg 0%
Isoleucine 1.306mg 0.025mg 0%
Leucine 2.564mg 0.023mg 0%
Lysine 2.654mg 0.047mg 0%
Methionine 0.719mg 0.02mg 0%
Phenylalanine 1.431mg 0.031mg 0%
Valine 1.806mg 0.04mg 0%
Histidine 1.032mg 0.018mg 0%

Which food is preferable for your diet?

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

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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%
Gouda cheese
21%
Orange
Minerals Daily Need Coverage Score
79%
Gouda cheese
7%
Orange

Comparison summary

Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 819mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 17.599g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.6)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 7.13g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
Gouda cheese
Gouda cheese 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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.