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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, and vitamin B2; however, pacific saury raw has more vitamin B12, vitamin B3, and vitamin D.
  • Daily need coverage for saturated fat for 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.
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +1128.1%
Contains more ZincZinc +482.1%
Contains more PhosphorusPhosphorus +148.2%
Contains more SeleniumSelenium +15.1%
Contains more PotassiumPotassium +114%
Contains more IronIron +129.2%
Contains more CopperCopper +41.7%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +2081.8%
~equal in Magnesium ~31mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +685.7%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B2Vitamin B2 +430.2%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B3Vitamin B3 +3550.8%
Contains more Vitamin B5Vitamin B5 +120.6%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more Vitamin B12Vitamin B12 +29.9%
Contains more CholineCholine +322.1%

All nutrients comparison - raw data values

Nutrient Gouda cheese Pacific saury raw DV% diff.
Saturated fat 17.614g 0.118g 80%
Calcium 700mg 57mg 64%
Phosphorus 546mg 220mg 47%
Fats 27.44g 0.69g 41%
Sodium 819mg 39mg 34%
Zinc 3.9mg 0.67mg 29%
Cholesterol 114mg 39mg 25%
Vitamin B2 0.334mg 0.063mg 21%
Monounsaturated fat 7.747g 0.157g 19%
Vitamin B12 1.54µg 2µg 19%
Vitamin A 165µg 21µg 16%
Vitamin B3 0.063mg 2.3mg 14%
Calories 356kcal 88kcal 13%
Protein 24.94g 19.26g 11%
Vitamin D 0.5µg 2.5µg 10%
Manganese 0.011mg 0.24mg 10%
Vitamin D 20IU 99IU 10%
Choline 15.4mg 65mg 9%
Vitamin B5 0.34mg 0.75mg 8%
Iron 0.24mg 0.55mg 4%
Potassium 121mg 259mg 4%
Vitamin C 0mg 3.8mg 4%
Polyunsaturated fat 0.657g 0.202g 3%
Selenium 14.5µg 12.6µg 3%
Vitamin B6 0.08mg 0.117mg 3%
Copper 0.036mg 0.051mg 2%
Vitamin K 2.3µg 0.1µg 2%
Folate 21µg 15µg 2%
Vitamin B1 0.03mg 0.058mg 2%
Carbs 2.22g 0g 1%
Net carbs 2.22g 0g N/A
Magnesium 29mg 31mg 0%
Sugar 2.22g 0g N/A
Vitamin E 0.24mg 0.2mg 0%
Tryptophan 0.352mg 0.216mg 0%
Threonine 0.93mg 0.844mg 0%
Isoleucine 1.306mg 0.887mg 0%
Leucine 2.564mg 1.565mg 0%
Lysine 2.654mg 1.768mg 0%
Methionine 0.719mg 0.57mg 0%
Phenylalanine 1.431mg 0.752mg 0%
Valine 1.806mg 0.992mg 0%
Histidine 1.032mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more ProteinProtein +29.5%
Contains more FatsFats +3876.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +248.7%
Contains more WaterWater +90.4%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +4834.4%
Contains more Poly. FatPolyunsaturated fat +225.2%
Contains less Sat. FatSaturated fat -99.3%

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.