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Gouda cheese vs. Raisin — In-Depth Nutrition Comparison

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Significant differences between gouda cheese and raisins

  • Gouda cheese has more calcium, vitamin B12, phosphorus, zinc, and selenium; however, raisins are richer in copper and iron.
  • Gouda cheese covers your daily saturated fat needs 88% more than raisins.
  • Raisins contain less cholesterol.
  • Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of gouda cheese is 0.

Specific food types used in this comparison are Cheese, gouda and Raisins, seedless.

Infographic

Gouda cheese vs Raisin infographic
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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%
Raisin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more CalciumCalcium +1300%
Contains more ZincZinc +1672.7%
Contains more PhosphorusPhosphorus +440.6%
Contains more SeleniumSelenium +2316.7%
Contains more MagnesiumMagnesium +10.3%
Contains more PotassiumPotassium +519%
Contains more IronIron +683.3%
Contains more CopperCopper +783.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +2618.2%

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%
Raisin
5
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +167.2%
Contains more Vitamin B5Vitamin B5 +257.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +320%
Contains more CholineCholine +38.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +253.3%
Contains more Vitamin B3Vitamin B3 +1115.9%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more Vitamin KVitamin K +52.2%

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
Raisin
1
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +712.4%
Contains more FatsFats +5865.2%
Contains more WaterWater +168.7%
Contains more OtherOther +111.8%
Contains more CarbsCarbs +3466.7%

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
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +15090.2%
Contains more Poly. FatPolyunsaturated fat +1675.7%
Contains less Sat. FatSaturated fat -99.7%

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Raisin DV% diff.
Saturated fat 17.614g 0.058g 80%
Calcium 700mg 50mg 65%
Phosphorus 546mg 101mg 64%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 3.07g 44%
Fats 27.44g 0.46g 42%
Cholesterol 114mg 0mg 38%
Fructose 29.68g 37%
Sodium 819mg 11mg 35%
Zinc 3.9mg 0.22mg 33%
Copper 0.036mg 0.318mg 31%
Carbs 2.22g 79.18g 26%
Selenium 14.5µg 0.6µg 25%
Iron 0.24mg 1.88mg 21%
Monounsaturated fat 7.747g 0.051g 19%
Potassium 121mg 749mg 18%
Vitamin A 165µg 0µg 18%
Vitamin B2 0.334mg 0.125mg 16%
Fiber 0g 3.7g 15%
Manganese 0.011mg 0.299mg 13%
Vitamin B6 0.08mg 0.174mg 7%
Vitamin B1 0.03mg 0.106mg 6%
Vitamin B5 0.34mg 0.095mg 5%
Vitamin B3 0.063mg 0.766mg 4%
Folate 21µg 5µg 4%
Polyunsaturated fat 0.657g 0.037g 4%
Calories 356kcal 299kcal 3%
Vitamin D 0.5µg 0µg 3%
Vitamin C 0mg 2.3mg 3%
Vitamin D 20IU 0IU 3%
Starch 2.7g 1%
Vitamin K 2.3µg 3.5µg 1%
Choline 15.4mg 11.1mg 1%
Magnesium 29mg 32mg 1%
Vitamin E 0.24mg 0.12mg 1%
Net carbs 2.22g 75.48g N/A
Sugar 2.22g 59.19g N/A
Tryptophan 0.352mg 0.05mg 0%
Threonine 0.93mg 0.077mg 0%
Isoleucine 1.306mg 0.057mg 0%
Leucine 2.564mg 0.096mg 0%
Lysine 2.654mg 0.084mg 0%
Methionine 0.719mg 0.021mg 0%
Phenylalanine 1.431mg 0.065mg 0%
Valine 1.806mg 0.083mg 0%
Histidine 1.032mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

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

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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
11%
Raisin
Minerals Daily Need Coverage Score
79%
Gouda cheese
37%
Raisin

Comparison summary

Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 808mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 17.556g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 56.97g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 64)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.