Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Gouda cheese vs. Peanut — In-Depth Nutrition Comparison

Compare

How are gouda cheese and peanuts different?

  • Gouda cheese is higher in vitamin B12 and calcium; however, peanuts are richer in copper, manganese, vitamin B3, folate, iron, vitamin E, and vitamin B1.
  • Daily need coverage for copper for peanuts is 123% higher.
  • Peanuts have less saturated fat.
  • Gouda cheese has a lower glycemic index (0) than peanuts (13).

Cheese, gouda and Peanuts, all types, raw are the varieties used in this article.

Infographic

Gouda cheese vs Peanut 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%
Peanut
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more CalciumCalcium +660.9%
Contains more ZincZinc +19.3%
Contains more PhosphorusPhosphorus +45.2%
Contains more SeleniumSelenium +101.4%
Contains more MagnesiumMagnesium +479.3%
Contains more PotassiumPotassium +482.6%
Contains more IronIron +1808.3%
Contains more CopperCopper +3077.8%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +17481.8%

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%
Peanut
7
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +147.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +3370.8%
Contains more Vitamin B1Vitamin B1 +2033.3%
Contains more Vitamin B3Vitamin B3 +19052.4%
Contains more Vitamin B5Vitamin B5 +419.7%
Contains more Vitamin B6Vitamin B6 +335%
Contains more FolateFolate +1042.9%
Contains more CholineCholine +240.9%
~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
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more WaterWater +537.8%
Contains more OtherOther +69.1%
Contains more FatsFats +79.4%
Contains more CarbsCarbs +626.6%
~equal in Protein ~25.8g

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
Peanut
3
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -64.4%
Contains more Mono. FatMonounsaturated fat +215.3%
Contains more Poly. FatPolyunsaturated fat +2268%

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Peanut DV% diff.
Copper 0.036mg 1.144mg 123%
Polyunsaturated fat 0.657g 15.558g 99%
Manganese 0.011mg 1.934mg 84%
Vitamin B3 0.063mg 12.066mg 75%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 92mg 61%
Folate 21µg 240µg 55%
Vitamin E 0.24mg 8.33mg 54%
Iron 0.24mg 4.58mg 54%
Saturated fat 17.614g 6.279g 52%
Vitamin B1 0.03mg 0.64mg 51%
Monounsaturated fat 7.747g 24.426g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 18mg 35%
Fiber 0g 8.5g 34%
Fats 27.44g 49.24g 34%
Magnesium 29mg 168mg 33%
Vitamin B5 0.34mg 1.767mg 29%
Phosphorus 546mg 376mg 24%
Vitamin B6 0.08mg 0.348mg 21%
Vitamin A 165µg 0µg 18%
Potassium 121mg 705mg 17%
Vitamin B2 0.334mg 0.135mg 15%
Selenium 14.5µg 7.2µg 13%
Calories 356kcal 567kcal 11%
Choline 15.4mg 52.5mg 7%
Zinc 3.9mg 3.27mg 6%
Carbs 2.22g 16.13g 5%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Protein 24.94g 25.8g 2%
Vitamin K 2.3µg 0µg 2%
Net carbs 2.22g 7.63g N/A
Sugar 2.22g 4.72g N/A
Tryptophan 0.352mg 0.25mg 0%
Threonine 0.93mg 0.883mg 0%
Isoleucine 1.306mg 0.907mg 0%
Leucine 2.564mg 1.672mg 0%
Lysine 2.654mg 0.926mg 0%
Methionine 0.719mg 0.317mg 0%
Phenylalanine 1.431mg 1.377mg 0%
Valine 1.806mg 1.082mg 0%
Histidine 1.032mg 0.652mg 0%

Which food is preferable for your diet?

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

People also compare

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
75%
Peanut
Minerals Daily Need Coverage Score
79%
Gouda cheese
131%
Peanut

Comparison summary

Which food is lower in Cholesterol?
Peanut
Peanut is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 801mg)
Which food is lower in Saturated fat?
Peanut
Peanut is lower in Saturated fat (difference - 11.335g)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 13)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.8)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.