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  6. Gouda cheese vs. Flax seeds

Gouda cheese vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between gouda cheese and flax seeds

  • Gouda cheese has more vitamin B12 and calcium; however, flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, and iron.
  • Flax seeds' daily need coverage for vitamin B1 is 135% more.
  • Flax seeds contain less cholesterol.

The food varieties used in the comparison are Cheese, gouda and Seeds, flaxseed.

Infographic

Gouda cheese vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +174.5%
Contains more MagnesiumMagnesium +1251.7%
Contains more PotassiumPotassium +571.9%
Contains more IronIron +2287.5%
Contains more CopperCopper +3288.9%
Contains more ZincZinc +11.3%
Contains more PhosphorusPhosphorus +17.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +22463.6%
Contains more SeleniumSelenium +75.2%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +107.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +5380%
Contains more Vitamin B3Vitamin B3 +4788.9%
Contains more Vitamin B5Vitamin B5 +189.7%
Contains more Vitamin B6Vitamin B6 +491.3%
Contains more Vitamin KVitamin K +87%
Contains more FolateFolate +314.3%
Contains more CholineCholine +411%

All nutrients comparison - raw data values

Nutrient Gouda cheese Flax seeds DV% diff.
Polyunsaturated fat 0.657g 28.73g 187%
Vitamin B1 0.03mg 1.644mg 135%
Copper 0.036mg 1.22mg 132%
Fiber 0g 27.3g 109%
Manganese 0.011mg 2.482mg 107%
Magnesium 29mg 392mg 86%
Iron 0.24mg 5.73mg 69%
Vitamin B12 1.54µg 0µg 64%
Saturated fat 17.614g 3.663g 63%
Calcium 700mg 255mg 45%
Cholesterol 114mg 0mg 38%
Sodium 819mg 30mg 34%
Vitamin B6 0.08mg 0.473mg 30%
Fats 27.44g 42.16g 23%
Potassium 121mg 813mg 20%
Selenium 14.5µg 25.4µg 20%
Vitamin B3 0.063mg 3.08mg 19%
Vitamin A 165µg 0µg 18%
Folate 21µg 87µg 17%
Phosphorus 546mg 642mg 14%
Vitamin B2 0.334mg 0.161mg 13%
Vitamin B5 0.34mg 0.985mg 13%
Protein 24.94g 18.29g 13%
Choline 15.4mg 78.7mg 12%
Calories 356kcal 534kcal 9%
Carbs 2.22g 28.88g 9%
Zinc 3.9mg 4.34mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.3µg 4.3µg 2%
Monounsaturated fat 7.747g 7.527g 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 2.22g 1.58g N/A
Sugar 2.22g 1.55g N/A
Vitamin E 0.24mg 0.31mg 0%
Tryptophan 0.352mg 0.297mg 0%
Threonine 0.93mg 0.766mg 0%
Isoleucine 1.306mg 0.896mg 0%
Leucine 2.564mg 1.235mg 0%
Lysine 2.654mg 0.862mg 0%
Methionine 0.719mg 0.37mg 0%
Phenylalanine 1.431mg 0.957mg 0%
Valine 1.806mg 1.072mg 0%
Histidine 1.032mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +36.4%
Contains more WaterWater +495.7%
Contains more FatsFats +53.6%
Contains more CarbsCarbs +1200.9%
~equal in Other ~3.71g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +4272.9%
~equal in Monounsaturated fat ~7.527g

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.