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  6. Gouda cheese vs. Sauerkraut

Gouda cheese vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between gouda cheese and sauerkraut

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2, while sauerkraut has more vitamin C and iron.
  • Gouda cheese's daily need coverage for saturated fat is 88% higher.
  • The amount of cholesterol in sauerkraut is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of sauerkraut is 32.

The food types used in this comparison are Cheese, gouda and Sauerkraut, canned, solids, and liquids.

Infographic

Gouda cheese vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +123.1%
Contains more CalciumCalcium +2233.3%
Contains more ZincZinc +1952.6%
Contains more PhosphorusPhosphorus +2630%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +40.5%
Contains more IronIron +512.5%
Contains more CopperCopper +166.7%
Contains less SodiumSodium -19.3%
Contains more ManganeseManganese +1272.7%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +1418.2%
Contains more Vitamin B5Vitamin B5 +265.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +48.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +127%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more Vitamin KVitamin K +465.2%
Contains more FolateFolate +14.3%

All nutrients comparison - raw data values

Nutrient Gouda cheese Sauerkraut DV% diff.
Saturated fat 17.614g 0.034g 80%
Phosphorus 546mg 20mg 75%
Calcium 700mg 30mg 67%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 0.91g 48%
Fats 27.44g 0.14g 42%
Cholesterol 114mg 0mg 38%
Zinc 3.9mg 0.19mg 34%
Selenium 14.5µg 0.6µg 25%
Vitamin B2 0.334mg 0.022mg 24%
Monounsaturated fat 7.747g 0.013g 19%
Vitamin A 165µg 1µg 18%
Calories 356kcal 19kcal 17%
Vitamin C 0mg 14.7mg 16%
Iron 0.24mg 1.47mg 15%
Fiber 0g 2.9g 12%
Vitamin K 2.3µg 13µg 9%
Sodium 819mg 661mg 7%
Copper 0.036mg 0.096mg 7%
Manganese 0.011mg 0.151mg 6%
Vitamin B5 0.34mg 0.093mg 5%
Polyunsaturated fat 0.657g 0.067g 4%
Magnesium 29mg 13mg 4%
Vitamin B6 0.08mg 0.13mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Potassium 121mg 170mg 1%
Folate 21µg 24µg 1%
Choline 15.4mg 10.4mg 1%
Carbs 2.22g 4.28g 1%
Vitamin B3 0.063mg 0.143mg 1%
Vitamin B1 0.03mg 0.021mg 1%
Vitamin E 0.24mg 0.14mg 1%
Net carbs 2.22g 1.38g N/A
Sugar 2.22g 1.78g N/A
Tryptophan 0.352mg 0.008mg 0%
Threonine 0.93mg 0.025mg 0%
Isoleucine 1.306mg 0.021mg 0%
Leucine 2.564mg 0.029mg 0%
Lysine 2.654mg 0.031mg 0%
Methionine 0.719mg 0.009mg 0%
Phenylalanine 1.431mg 0.023mg 0%
Valine 1.806mg 0.03mg 0%
Histidine 1.032mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +2640.7%
Contains more FatsFats +19500%
Contains more OtherOther +83.3%
Contains more CarbsCarbs +92.8%
Contains more WaterWater +123.2%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +59492.3%
Contains more Poly. FatPolyunsaturated fat +880.6%
Contains less Sat. FatSaturated fat -99.8%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.