Gouda cheese vs. Salami — In-Depth Nutrition Comparison

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Differences between gouda cheese and salami

Gouda cheese has more calcium and phosphorus, while salami has more manganese, vitamin B3, copper, selenium, vitamin B6, and vitamin B1.
Gouda cheese's daily need coverage for calcium is 69% higher.
Salami contains 3 times less phosphorus than gouda cheese. Gouda cheese contains 546mg of phosphorus, while salami contains 191mg.
The amount of saturated fat in salami is lower.
Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of salami is 28.

The food types used in this comparison are Cheese, gouda and Salami, cooked, beef, and pork.

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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.

Gouda cheese

Salami

Contains more MagnesiumMagnesium	+52.6%
Contains more CalciumCalcium	+4566.7%
Contains more ZincZinc	+33.1%
Contains more PhosphorusPhosphorus	+185.9%
Contains less SodiumSodium	-52.9%

Contains more PotassiumPotassium	+161.2%
Contains more IronIron	+550%
Contains more CopperCopper	+891.7%
Contains more ManganeseManganese	+8790.9%
Contains more SeleniumSelenium	+115.9%

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.

Gouda cheese

Salami

Contains more Vitamin AVitamin A	+∞%
Contains more FolateFolate	+600%

Contains more Vitamin DVitamin D	+100%
Contains more Vitamin B1Vitamin B1	+1123.3%
Contains more Vitamin B3Vitamin B3	+9507.9%
Contains more Vitamin B5Vitamin B5	+253.2%
Contains more Vitamin B6Vitamin B6	+473.8%
Contains more Vitamin KVitamin K	+39.1%
Contains more CholineCholine	+507.1%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.22mg

~equal in Vitamin B2 ~0.357mg

~equal in Vitamin B12 ~1.52µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	700mg	15mg	69%
Phosphorus	546mg	191mg	51%
Manganese	0.011mg	0.978mg	42%
Sodium	819mg	1740mg	40%
Saturated fat	17.614g	9.316g	38%
Vitamin B3	0.063mg	6.053mg	37%
Copper	0.036mg	0.357mg	36%
Selenium	14.5µg	31.3µg	31%
Vitamin B6	0.08mg	0.459mg	29%
Vitamin B1	0.03mg	0.367mg	28%
Vitamin A	165µg	0µg	18%
Vitamin B5	0.34mg	1.201mg	17%
Iron	0.24mg	1.56mg	17%
Choline	15.4mg	93.5mg	14%
Polyunsaturated fat	0.657g	2.529g	12%
Zinc	3.9mg	2.93mg	9%
Monounsaturated fat	7.747g	11.127g	8%
Cholesterol	114mg	89mg	8%
Protein	24.94g	21.85g	6%
Potassium	121mg	316mg	6%
Folate	21µg	3µg	5%
Vitamin D	0.5µg	1µg	3%
Vitamin D	20IU	41IU	3%
Fats	27.44g	25.9g	2%
Vitamin B2	0.334mg	0.357mg	2%
Magnesium	29mg	19mg	2%
Calories	356kcal	336kcal	1%
Vitamin K	2.3µg	3.2µg	1%
Vitamin B12	1.54µg	1.52µg	1%
Carbs	2.22g	2.4g	0%
Net carbs	2.22g	2.4g	N/A
Sugar	2.22g	0.96g	N/A
Vitamin E	0.24mg	0.22mg	0%
Trans fat		0.586g	N/A
Tryptophan	0.352mg	0.114mg	0%
Threonine	0.93mg	0.521mg	0%
Isoleucine	1.306mg	0.675mg	0%
Leucine	2.564mg	0.929mg	0%
Lysine	2.654mg	1.107mg	0%
Methionine	0.719mg	0.301mg	0%
Phenylalanine	1.431mg	0.481mg	0%
Valine	1.806mg	0.668mg	0%
Histidine	1.032mg	0.359mg	0%
Omega-3 - ALA		0.126g	N/A
Omega-6 - Eicosadienoic acid		0.084g	N/A
Omega-6 - Linoleic acid		2.104g	N/A