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  6. Gouda cheese vs. Semolina

Gouda cheese vs. Semolina — In-Depth Nutrition Comparison

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How are gouda cheese and semolina different?

  • Gouda cheese is richer in vitamin B12, calcium, and phosphorus, while semolina is higher in manganese, vitamin B3, vitamin B6, and copper.
  • Gouda cheese covers your daily need for saturated fat, 87% more than semolina.
  • Semolina is lower in cholesterol.
  • Semolina has a higher glycemic index (54) than gouda cheese (0).

Cheese, gouda and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Gouda cheese vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more CalciumCalcium +885.9%
Contains more ZincZinc +282.4%
Contains more PhosphorusPhosphorus +256.9%
Contains more PotassiumPotassium +43.8%
Contains more IronIron +208.3%
Contains more CopperCopper +688.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +9309.1%
Contains more SeleniumSelenium +37.2%
~equal in Magnesium ~27mg

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +568%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +162.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +646.7%
Contains more Vitamin B3Vitamin B3 +7912.7%
Contains more Vitamin B5Vitamin B5 +97.6%
Contains more Vitamin B6Vitamin B6 +465%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Semolina DV% diff.
Saturated fat 17.614g 0.294g 79%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 71mg 63%
Phosphorus 546mg 153mg 56%
Manganese 0.011mg 1.035mg 45%
Fats 27.44g 1.03g 41%
Cholesterol 114mg 0mg 38%
Sodium 819mg 2mg 36%
Protein 24.94g 7.51g 35%
Vitamin B3 0.063mg 5.048mg 31%
Vitamin B6 0.08mg 0.452mg 29%
Copper 0.036mg 0.284mg 28%
Starch 68.29g 28%
Zinc 3.9mg 1.02mg 26%
Carbs 2.22g 80.89g 26%
Vitamin B2 0.334mg 0.05mg 22%
Monounsaturated fat 7.747g 0.258g 19%
Vitamin A 165µg 18%
Vitamin B1 0.03mg 0.224mg 16%
Selenium 14.5µg 19.9µg 10%
Vitamin B5 0.34mg 0.672mg 7%
Fiber 0g 1.8g 7%
Iron 0.24mg 0.74mg 6%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Folate 21µg 8µg 3%
Vitamin D 20IU 0IU 3%
Potassium 121mg 174mg 2%
Polyunsaturated fat 0.657g 0.322g 2%
Vitamin K 2.3µg 0.1µg 2%
Calories 356kcal 374kcal 1%
Vitamin E 0.24mg 0.03mg 1%
Net carbs 2.22g 79.09g N/A
Magnesium 29mg 27mg 0%
Sugar 2.22g 0.33g N/A
Tryptophan 0.352mg 0.103mg 0%
Threonine 0.93mg 0.271mg 0%
Isoleucine 1.306mg 0.339mg 0%
Leucine 2.564mg 0.656mg 0%
Lysine 2.654mg 0.215mg 0%
Methionine 0.719mg 0.183mg 0%
Phenylalanine 1.431mg 0.398mg 0%
Valine 1.806mg 0.47mg 0%
Histidine 1.032mg 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +232.1%
Contains more FatsFats +2564.1%
Contains more WaterWater +320.5%
Contains more OtherOther +454.9%
Contains more CarbsCarbs +3543.7%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +2902.7%
Contains more Poly. FatPolyunsaturated fat +104%
Contains less Sat. FatSaturated fat -98.3%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.