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  6. Gouda cheese vs. Pomegranate

Gouda cheese vs. Pomegranate — In-Depth Nutrition Comparison

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How are gouda cheese and pomegranate different?

  • Gouda cheese is richer in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2, while pomegranate is higher in fiber.
  • Gouda cheese covers your daily need for saturated fat, 87% more than pomegranate.
  • Pomegranate is lower in cholesterol.

Cheese, gouda and Pomegranates, raw types were used in this article.

Infographic

Gouda cheese vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +6900%
Contains more ZincZinc +1014.3%
Contains more PhosphorusPhosphorus +1416.7%
Contains more SeleniumSelenium +2800%
Contains more PotassiumPotassium +95%
Contains more IronIron +25%
Contains more CopperCopper +338.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +981.8%

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%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +530.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +102.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +123.3%
Contains more Vitamin B3Vitamin B3 +365.1%
Contains more Vitamin B5Vitamin B5 +10.9%
Contains more Vitamin KVitamin K +613%
Contains more FolateFolate +81%
~equal in Vitamin B6 ~0.075mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Pomegranate DV% diff.
Saturated fat 17.614g 0.12g 80%
Phosphorus 546mg 36mg 73%
Calcium 700mg 10mg 69%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 1.67g 47%
Fats 27.44g 1.17g 40%
Cholesterol 114mg 0mg 38%
Sodium 819mg 3mg 35%
Zinc 3.9mg 0.35mg 32%
Selenium 14.5µg 0.5µg 25%
Vitamin B2 0.334mg 0.053mg 22%
Monounsaturated fat 7.747g 0.093g 19%
Vitamin A 165µg 0µg 18%
Fiber 0g 4g 16%
Calories 356kcal 83kcal 14%
Copper 0.036mg 0.158mg 14%
Vitamin K 2.3µg 16.4µg 12%
Vitamin C 0mg 10.2mg 11%
Manganese 0.011mg 0.119mg 5%
Carbs 2.22g 18.7g 5%
Folate 21µg 38µg 4%
Magnesium 29mg 12mg 4%
Polyunsaturated fat 0.657g 0.079g 4%
Potassium 121mg 236mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.03mg 0.067mg 3%
Vitamin D 20IU 0IU 3%
Vitamin E 0.24mg 0.6mg 2%
Choline 15.4mg 7.6mg 1%
Iron 0.24mg 0.3mg 1%
Vitamin B5 0.34mg 0.377mg 1%
Vitamin B3 0.063mg 0.293mg 1%
Net carbs 2.22g 14.7g N/A
Sugar 2.22g 13.67g N/A
Vitamin B6 0.08mg 0.075mg 0%
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +1393.4%
Contains more FatsFats +2245.3%
Contains more OtherOther +643.4%
Contains more CarbsCarbs +742.3%
Contains more WaterWater +88%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +8230.1%
Contains more Poly. FatPolyunsaturated fat +731.6%
Contains less Sat. FatSaturated fat -99.3%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.