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  6. Gouda cheese vs. Seaweed

Gouda cheese vs. Seaweed — In-Depth Nutrition Comparison

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What are the differences between gouda cheese and seaweed?

  • Gouda cheese is higher in phosphorus, vitamin B12, calcium, and selenium, yet seaweed is higher in vitamin K, folate, and iron.
  • Gouda cheese's daily need coverage for saturated fat is 87% more.
  • The amount of cholesterol in seaweed is lower.

We used Cheese, gouda and Seaweed, kelp, raw types in this article.

Infographic

Gouda cheese vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +36%
Contains more ZincZinc +217.1%
Contains more PhosphorusPhosphorus +1200%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +317.2%
Contains more IronIron +1087.5%
Contains more CopperCopper +261.1%
Contains less SodiumSodium -71.6%
Contains more ManganeseManganese +1718.2%

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%
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin AVitamin A +2650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +122.7%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +262.5%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +646%
Contains more Vitamin B5Vitamin B5 +88.8%
Contains more Vitamin KVitamin K +2769.6%
Contains more FolateFolate +757.1%

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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +1384.5%
Contains more FatsFats +4800%
Contains more CarbsCarbs +331.1%
Contains more WaterWater +96.8%
Contains more OtherOther +67.8%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +7805.1%
Contains more Poly. FatPolyunsaturated fat +1297.9%
Contains less Sat. FatSaturated fat -98.6%

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Seaweed DV% diff.
Saturated fat 17.614g 0.247g 79%
Phosphorus 546mg 42mg 72%
Vitamin B12 1.54µg 0µg 64%
Vitamin K 2.3µg 66µg 53%
Calcium 700mg 168mg 53%
Protein 24.94g 1.68g 47%
Fats 27.44g 0.56g 41%
Folate 21µg 180µg 40%
Cholesterol 114mg 0mg 38%
Iron 0.24mg 2.85mg 33%
Selenium 14.5µg 0.7µg 25%
Sodium 819mg 233mg 25%
Zinc 3.9mg 1.23mg 24%
Magnesium 29mg 121mg 22%
Monounsaturated fat 7.747g 0.098g 19%
Vitamin A 165µg 6µg 18%
Calories 356kcal 43kcal 16%
Vitamin B2 0.334mg 0.15mg 14%
Copper 0.036mg 0.13mg 10%
Manganese 0.011mg 0.2mg 8%
Vitamin B5 0.34mg 0.642mg 6%
Vitamin B6 0.08mg 0.002mg 6%
Fiber 0g 1.3g 5%
Vitamin E 0.24mg 0.87mg 4%
Polyunsaturated fat 0.657g 0.047g 4%
Vitamin D 20IU 0IU 3%
Vitamin B3 0.063mg 0.47mg 3%
Vitamin C 0mg 3mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.03mg 0.05mg 2%
Carbs 2.22g 9.57g 2%
Potassium 121mg 89mg 1%
Net carbs 2.22g 8.27g N/A
Sugar 2.22g 0.6g N/A
Choline 15.4mg 12.8mg 0%
Tryptophan 0.352mg 0.048mg 0%
Threonine 0.93mg 0.055mg 0%
Isoleucine 1.306mg 0.076mg 0%
Leucine 2.564mg 0.083mg 0%
Lysine 2.654mg 0.082mg 0%
Methionine 0.719mg 0.025mg 0%
Phenylalanine 1.431mg 0.043mg 0%
Valine 1.806mg 0.072mg 0%
Histidine 1.032mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Seaweed
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
33%
Seaweed
Minerals Daily Need Coverage Score
79%
Gouda cheese
41%
Seaweed

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.62g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 586mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 17.367g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.