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Gouda cheese vs. Fish sandwich — In-Depth Nutrition Comparison

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What are the differences between gouda cheese and fish sandwiches?

  • Gouda cheese is higher in calcium, phosphorus, vitamin B1,2, zinc, and vitamin B2, yet fish sandwiches are higher in iron, vitamin B1, and vitamin B3.
  • Gouda cheese's daily need coverage for saturated fat is 78% more.
  • Gouda cheese has 19 times more calcium than fish sandwiches. While gouda cheese has 700mg of calcium, fish sandwiches have only 37mg.
  • The amount of saturated fat in fish sandwiches is lower.
  • The glycemic index of gouda cheese is lower.

We used Cheese, gouda and Fast foods, fish sandwich, with tartar sauce types in this article.

Infographic

Gouda cheese vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +1791.9%
Contains more ZincZinc +695.9%
Contains more PhosphorusPhosphorus +370.7%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +525%
Contains more CopperCopper +108.3%
Contains less SodiumSodium -26.5%
Contains more ManganeseManganese +2300%
Contains more SeleniumSelenium +24.1%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +2650%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B2Vitamin B2 +138.6%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin B12Vitamin B12 +126.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +129.2%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B3Vitamin B3 +3312.7%
Contains more Vitamin KVitamin K +491.3%
Contains more FolateFolate +119%
Contains more CholineCholine +87.7%
~equal in Vitamin B5 ~0.37mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Fish sandwich DV% diff.
Saturated fat 17.614g 1.949g 71%
Calcium 700mg 37mg 66%
Phosphorus 546mg 116mg 61%
Polyunsaturated fat 0.657g 6.257g 37%
Vitamin B12 1.54µg 0.68µg 36%
Zinc 3.9mg 0.49mg 31%
Protein 24.94g 10.29g 29%
Cholesterol 114mg 35mg 26%
Fats 27.44g 12.45g 23%
Vitamin A 165µg 6µg 18%
Iron 0.24mg 1.5mg 16%
Vitamin B2 0.334mg 0.14mg 15%
Vitamin B1 0.03mg 0.21mg 15%
Vitamin B3 0.063mg 2.15mg 13%
Monounsaturated fat 7.747g 2.595g 13%
Manganese 0.011mg 0.264mg 11%
Vitamin K 2.3µg 13.6µg 9%
Sodium 819mg 602mg 9%
Carbs 2.22g 26.69g 8%
Folate 21µg 46µg 6%
Selenium 14.5µg 18µg 6%
Calories 356kcal 257kcal 5%
Copper 0.036mg 0.075mg 4%
Fiber 0g 1g 4%
Potassium 121mg 206mg 3%
Vitamin E 0.24mg 0.55mg 2%
Vitamin D 0.5µg 0.2µg 2%
Choline 15.4mg 28.9mg 2%
Fructose 1.47g 2%
Vitamin C 0mg 1.8mg 2%
Vitamin B6 0.08mg 0.07mg 1%
Magnesium 29mg 25mg 1%
Vitamin D 20IU 9IU 1%
Vitamin B5 0.34mg 0.37mg 1%
Net carbs 2.22g 25.69g N/A
Sugar 2.22g 3.53g N/A
Trans fat 0.08g N/A
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +142.4%
Contains more FatsFats +120.4%
Contains more OtherOther +85%
Contains more CarbsCarbs +1102.3%
Contains more WaterWater +16.8%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +198.5%
Contains less Sat. FatSaturated fat -88.9%
Contains more Poly. FatPolyunsaturated fat +852.4%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.