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  6. Gouda cheese vs. Pacific saury raw

Gouda cheese vs. Pacific saury raw — In-Depth Nutrition Comparison

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The main differences between Gouda cheese and Pacific saury raw

  • Gouda cheese has more Calcium, Phosphorus, Zinc, Vitamin B2, and Vitamin A RAE, however, Pacific saury raw has more Vitamin B12, and Vitamin B3.
  • Daily need coverage for Saturated Fat from Gouda cheese is 87% higher.
  • Pacific saury raw has 21 times less Sodium than Gouda cheese. Gouda cheese has 819mg of Sodium, while Pacific saury raw has 39mg.
  • Pacific saury raw is lower in Saturated Fat.

Food types used in this article are Cheese, gouda and Fish, pike, northern, raw.

Infographic

Gouda cheese vs Pacific saury 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.
Gouda cheese
Gouda cheese
4
:
6
Pacific saury raw
Pacific saury raw
Contains more Calcium +1128.1%
Contains more Phosphorus +148.2%
Contains more Zinc +482.1%
Contains more Selenium +15.1%
Contains more Iron +129.2%
Contains more Potassium +114%
Contains less Sodium -95.2%
Contains more Copper +41.7%
Contains more Manganese +2081.8%
Equal in Magnesium - 31
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Calcium +1128.1%
Contains more Phosphorus +148.2%
Contains more Zinc +482.1%
Contains more Selenium +15.1%
Contains more Iron +129.2%
Contains more Potassium +114%
Contains less Sodium -95.2%
Contains more Copper +41.7%
Contains more Manganese +2081.8%
Equal in Magnesium - 31

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.
Gouda cheese
Gouda cheese
5
:
7
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +704.3%
Contains more Vitamin E +20%
Contains more Vitamin B2 +430.2%
Contains more Folate +40%
Contains more Vitamin K +2200%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +3550.8%
Contains more Vitamin B5 +120.6%
Contains more Vitamin B6 +46.3%
Contains more Vitamin B12 +29.9%
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +704.3%
Contains more Vitamin E +20%
Contains more Vitamin B2 +430.2%
Contains more Folate +40%
Contains more Vitamin K +2200%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B3 +3550.8%
Contains more Vitamin B5 +120.6%
Contains more Vitamin B6 +46.3%
Contains more Vitamin B12 +29.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
4
:
1
Pacific saury raw
Pacific saury raw
Contains more Protein +29.5%
Contains more Fats +3876.8%
Contains more Carbs +∞%
Contains more Other +248.7%
Contains more Water +90.4%
Gouda cheese
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
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Protein +29.5%
Contains more Fats +3876.8%
Contains more Carbs +∞%
Contains more Other +248.7%
Contains more Water +90.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
2
:
1
Pacific saury raw
Pacific saury raw
Contains more Monounsaturated Fat +4834.4%
Contains more Polyunsaturated fat +225.2%
Contains less Saturated Fat -99.3%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +4834.4%
Contains more Polyunsaturated fat +225.2%
Contains less Saturated Fat -99.3%

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 Pacific saury raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Pacific saury raw Opinion
Net carbs 2.22g 0g Gouda cheese
Protein 24.94g 19.26g Gouda cheese
Fats 27.44g 0.69g Gouda cheese
Carbs 2.22g 0g Gouda cheese
Calories 356kcal 88kcal Gouda cheese
Sugar 2.22g 0g Pacific saury raw
Calcium 700mg 57mg Gouda cheese
Iron 0.24mg 0.55mg Pacific saury raw
Magnesium 29mg 31mg Pacific saury raw
Phosphorus 546mg 220mg Gouda cheese
Potassium 121mg 259mg Pacific saury raw
Sodium 819mg 39mg Pacific saury raw
Zinc 3.9mg 0.67mg Gouda cheese
Copper 0.036mg 0.051mg Pacific saury raw
Manganese 0.011mg 0.24mg Pacific saury raw
Selenium 14.5µg 12.6µg Gouda cheese
Vitamin A 563IU 70IU Gouda cheese
Vitamin A RAE 165µg 21µg Gouda cheese
Vitamin E 0.24mg 0.2mg Gouda cheese
Vitamin D 20IU 99IU Pacific saury raw
Vitamin D 0.5µg 2.5µg Pacific saury raw
Vitamin C 0mg 3.8mg Pacific saury raw
Vitamin B1 0.03mg 0.058mg Pacific saury raw
Vitamin B2 0.334mg 0.063mg Gouda cheese
Vitamin B3 0.063mg 2.3mg Pacific saury raw
Vitamin B5 0.34mg 0.75mg Pacific saury raw
Vitamin B6 0.08mg 0.117mg Pacific saury raw
Folate 21µg 15µg Gouda cheese
Vitamin B12 1.54µg 2µg Pacific saury raw
Vitamin K 2.3µg 0.1µg Gouda cheese
Tryptophan 0.352mg 0.216mg Gouda cheese
Threonine 0.93mg 0.844mg Gouda cheese
Isoleucine 1.306mg 0.887mg Gouda cheese
Leucine 2.564mg 1.565mg Gouda cheese
Lysine 2.654mg 1.768mg Gouda cheese
Methionine 0.719mg 0.57mg Gouda cheese
Phenylalanine 1.431mg 0.752mg Gouda cheese
Valine 1.806mg 0.992mg Gouda cheese
Histidine 1.032mg 0.567mg Gouda cheese
Cholesterol 114mg 39mg Pacific saury raw
Saturated Fat 17.614g 0.118g Pacific saury raw
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 7.747g 0.157g Gouda cheese
Polyunsaturated fat 0.657g 0.202g Gouda cheese

Which food is preferable for your diet?

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

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
33%
Gouda cheese
42%
Pacific saury raw
Minerals Daily Need Coverage Score
79%
Gouda cheese
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 780mg)
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 17.496g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.