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  6. Gouda cheese vs. Rye

Gouda cheese vs. Rye — In-Depth Nutrition Comparison

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The main differences between gouda cheese and rye

  • Gouda cheese has more calcium, vitamin B12, and phosphorus; however, rye has more manganese, fiber, copper, and iron.
  • Daily need coverage for manganese for rye is 112% higher.
  • Rye is lower in cholesterol.
  • Rye has a higher glycemic index than gouda cheese.

Food types used in this article are Cheese, gouda and Rye grain.

Infographic

Gouda cheese vs Rye 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%
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +2816.7%
Contains more ZincZinc +47.2%
Contains more PhosphorusPhosphorus +64.5%
Contains more MagnesiumMagnesium +279.3%
Contains more PotassiumPotassium +321.5%
Contains more IronIron +995.8%
Contains more CopperCopper +919.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +23327.3%
~equal in Selenium ~13.9µg

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%
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +254.2%
Contains more Vitamin B1Vitamin B1 +953.3%
Contains more Vitamin B3Vitamin B3 +6677.8%
Contains more Vitamin B5Vitamin B5 +328.2%
Contains more Vitamin B6Vitamin B6 +267.5%
Contains more Vitamin KVitamin K +156.5%
Contains more FolateFolate +81%
Contains more CholineCholine +97.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Rye DV% diff.
Manganese 0.011mg 2.577mg 112%
Saturated fat 17.614g 0.197g 79%
Calcium 700mg 24mg 68%
Vitamin B12 1.54µg 0µg 64%
Fiber 0g 15.1g 60%
Fats 27.44g 1.63g 40%
Cholesterol 114mg 0mg 38%
Copper 0.036mg 0.367mg 37%
Sodium 819mg 2mg 36%
Phosphorus 546mg 332mg 31%
Iron 0.24mg 2.63mg 30%
Protein 24.94g 10.34g 29%
Vitamin B3 0.063mg 4.27mg 26%
Carbs 2.22g 75.86g 25%
Vitamin B1 0.03mg 0.316mg 24%
Vitamin B5 0.34mg 1.456mg 22%
Monounsaturated fat 7.747g 0.208g 19%
Magnesium 29mg 110mg 19%
Vitamin A 165µg 1µg 18%
Vitamin B6 0.08mg 0.294mg 16%
Zinc 3.9mg 2.65mg 11%
Potassium 121mg 510mg 11%
Vitamin B2 0.334mg 0.251mg 6%
Vitamin E 0.24mg 0.85mg 4%
Folate 21µg 38µg 4%
Choline 15.4mg 30.4mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.3µg 5.9µg 3%
Polyunsaturated fat 0.657g 0.767g 1%
Calories 356kcal 338kcal 1%
Selenium 14.5µg 13.9µg 1%
Net carbs 2.22g 60.76g N/A
Sugar 2.22g 0.98g N/A
Tryptophan 0.352mg 0.108mg 0%
Threonine 0.93mg 0.289mg 0%
Isoleucine 1.306mg 0.208mg 0%
Leucine 2.564mg 0.563mg 0%
Lysine 2.654mg 0.286mg 0%
Methionine 0.719mg 0.153mg 0%
Phenylalanine 1.431mg 0.435mg 0%
Valine 1.806mg 0.317mg 0%
Histidine 1.032mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +141.2%
Contains more FatsFats +1583.4%
Contains more WaterWater +291.1%
Contains more OtherOther +151%
Contains more CarbsCarbs +3317.1%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +3624.5%
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +16.7%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.