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  6. Gouda cheese vs. Quinoa

Gouda cheese vs. Quinoa — In-Depth Nutrition Comparison

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How are gouda cheese and quinoa different?

  • Gouda cheese is higher in calcium, vitamin B12, phosphorus, zinc, and selenium; however, quinoa is richer in manganese and copper.
  • Daily need coverage for saturated fat for gouda cheese is 87% higher.
  • Quinoa has less cholesterol.
  • Gouda cheese has a lower glycemic index (0) than quinoa (53).

Cheese, gouda and Quinoa, cooked are the varieties used in this article.

Infographic

Gouda cheese vs Quinoa 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%
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +4017.6%
Contains more ZincZinc +257.8%
Contains more PhosphorusPhosphorus +259.2%
Contains more SeleniumSelenium +417.9%
Contains more MagnesiumMagnesium +120.7%
Contains more PotassiumPotassium +42.1%
Contains more IronIron +520.8%
Contains more CopperCopper +433.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +5636.4%

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%
Quinoa
Quinoa
6
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +256.7%
Contains more Vitamin B3Vitamin B3 +554%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more FolateFolate +100%
Contains more CholineCholine +49.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Quinoa DV% diff.
Saturated fat 17.614g 0.231g 79%
Calcium 700mg 17mg 68%
Vitamin B12 1.54µg 0µg 64%
Phosphorus 546mg 152mg 56%
Protein 24.94g 4.4g 41%
Fats 27.44g 1.92g 39%
Cholesterol 114mg 0mg 38%
Sodium 819mg 7mg 35%
Manganese 0.011mg 0.631mg 27%
Zinc 3.9mg 1.09mg 26%
Selenium 14.5µg 2.8µg 21%
Monounsaturated fat 7.747g 0.528g 18%
Vitamin A 165µg 0µg 18%
Vitamin B2 0.334mg 0.11mg 17%
Copper 0.036mg 0.192mg 17%
Iron 0.24mg 1.49mg 16%
Calories 356kcal 120kcal 12%
Fiber 0g 2.8g 11%
Magnesium 29mg 64mg 8%
Starch 17.63g 7%
Vitamin B5 0.34mg 7%
Carbs 2.22g 21.3g 6%
Vitamin B1 0.03mg 0.107mg 6%
Folate 21µg 42µg 5%
Vitamin E 0.24mg 0.63mg 3%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.657g 1.078g 3%
Vitamin B6 0.08mg 0.123mg 3%
Vitamin D 20IU 0IU 3%
Potassium 121mg 172mg 2%
Vitamin B3 0.063mg 0.412mg 2%
Vitamin K 2.3µg 0µg 2%
Choline 15.4mg 23mg 1%
Net carbs 2.22g 18.5g N/A
Sugar 2.22g 0.87g N/A
Tryptophan 0.352mg 0.052mg 0%
Threonine 0.93mg 0.131mg 0%
Isoleucine 1.306mg 0.157mg 0%
Leucine 2.564mg 0.261mg 0%
Lysine 2.654mg 0.239mg 0%
Methionine 0.719mg 0.096mg 0%
Phenylalanine 1.431mg 0.185mg 0%
Valine 1.806mg 0.185mg 0%
Histidine 1.032mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g 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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +466.8%
Contains more FatsFats +1329.2%
Contains more OtherOther +411.7%
Contains more CarbsCarbs +859.5%
Contains more WaterWater +72.7%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +1367.2%
Contains less Sat. FatSaturated fat -98.7%
Contains more Poly. FatPolyunsaturated fat +64.1%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.