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  6. Gouda cheese vs. Pumpkin

Gouda cheese vs. Pumpkin — In-Depth Nutrition Comparison

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The main differences between gouda cheese and pumpkin

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2; however, pumpkin has more vitamin A.
  • Daily need coverage for vitamin A for pumpkin is 159% higher.
  • Pumpkin is lower in cholesterol.
  • Pumpkin has a higher glycemic index than gouda cheese.

Food types used in this article are Cheese, gouda and Pumpkin, raw.

Infographic

Gouda cheese vs Pumpkin 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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +3233.3%
Contains more ZincZinc +1118.8%
Contains more PhosphorusPhosphorus +1140.9%
Contains more SeleniumSelenium +4733.3%
Contains more PotassiumPotassium +181%
Contains more IronIron +233.3%
Contains more CopperCopper +252.8%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1036.4%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.6%
Contains more Vitamin B5Vitamin B5 +14.1%
Contains more Vitamin B6Vitamin B6 +31.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +109.1%
Contains more FolateFolate +31.3%
Contains more CholineCholine +87.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +158.2%
Contains more Vitamin EVitamin E +341.7%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +852.4%

All nutrients comparison - raw data values

Nutrient Gouda cheese Pumpkin DV% diff.
Saturated fat 17.614g 0.052g 80%
Phosphorus 546mg 44mg 72%
Calcium 700mg 21mg 68%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 1g 48%
Fats 27.44g 0.1g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 1mg 36%
Zinc 3.9mg 0.32mg 33%
Vitamin A 165µg 426µg 29%
Selenium 14.5µg 0.3µg 26%
Monounsaturated fat 7.747g 0.013g 19%
Vitamin B2 0.334mg 0.11mg 17%
Calories 356kcal 26kcal 17%
Vitamin C 0mg 9mg 10%
Copper 0.036mg 0.127mg 10%
Iron 0.24mg 0.8mg 7%
Potassium 121mg 340mg 6%
Vitamin E 0.24mg 1.06mg 5%
Manganese 0.011mg 0.125mg 5%
Polyunsaturated fat 0.657g 0.005g 4%
Magnesium 29mg 12mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B3 0.063mg 0.6mg 3%
Fiber 0g 0.5g 2%
Vitamin B1 0.03mg 0.05mg 2%
Choline 15.4mg 8.2mg 1%
Folate 21µg 16µg 1%
Vitamin K 2.3µg 1.1µg 1%
Carbs 2.22g 6.5g 1%
Vitamin B6 0.08mg 0.061mg 1%
Vitamin B5 0.34mg 0.298mg 1%
Net carbs 2.22g 6g N/A
Sugar 2.22g 2.76g N/A
Tryptophan 0.352mg 0.012mg 0%
Threonine 0.93mg 0.029mg 0%
Isoleucine 1.306mg 0.031mg 0%
Leucine 2.564mg 0.046mg 0%
Lysine 2.654mg 0.054mg 0%
Methionine 0.719mg 0.011mg 0%
Phenylalanine 1.431mg 0.032mg 0%
Valine 1.806mg 0.035mg 0%
Histidine 1.032mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +2394%
Contains more FatsFats +27340%
Contains more OtherOther +392.5%
Contains more CarbsCarbs +192.8%
Contains more WaterWater +120.9%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +59492.3%
Contains more Poly. FatPolyunsaturated fat +13040%
Contains less Sat. FatSaturated fat -99.7%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.