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  6. Gouda cheese vs. Smoked salmon

Gouda cheese vs. Smoked salmon — In-Depth Nutrition Comparison

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How are gouda cheese and smoked salmon different?

  • Gouda cheese is higher in calcium, phosphorus, and zinc; however, smoked salmon is richer in vitamin D, vitamin B12, selenium, vitamin B3, and copper.
  • Daily need coverage for vitamin D for smoked salmon is 111% higher.
  • Gouda cheese contains 64 times more calcium than smoked salmon. While gouda cheese contains 700mg of calcium, smoked salmon contains only 11mg.
  • Smoked salmon has less saturated fat.

Cheese, gouda and Fish, salmon, chinook, smoked are the varieties used in this article.

Infographic

Gouda cheese vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +6263.6%
Contains more ZincZinc +1158.1%
Contains more PhosphorusPhosphorus +232.9%
Contains more PotassiumPotassium +44.6%
Contains more IronIron +254.2%
Contains more CopperCopper +538.9%
Contains less SodiumSodium -17.9%
Contains more ManganeseManganese +54.5%
Contains more SeleniumSelenium +123.4%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin AVitamin A +534.6%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +230.7%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +950%
Contains more Vitamin EVitamin E +462.5%
Contains more Vitamin DVitamin D +3320%
Contains more Vitamin B3Vitamin B3 +7392.1%
Contains more Vitamin B5Vitamin B5 +155.9%
Contains more Vitamin B6Vitamin B6 +247.5%
Contains more Vitamin B12Vitamin B12 +111.7%
Contains more CholineCholine +477.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Smoked salmon DV% diff.
Vitamin D 20IU 685IU 83%
Vitamin D 0.5µg 17.1µg 83%
Saturated fat 17.614g 0.929g 76%
Vitamin B12 1.54µg 3.26µg 72%
Calcium 700mg 11mg 69%
Phosphorus 546mg 164mg 55%
Fats 27.44g 4.32g 36%
Zinc 3.9mg 0.31mg 33%
Selenium 14.5µg 32.4µg 33%
Cholesterol 114mg 23mg 30%
Vitamin B3 0.063mg 4.72mg 29%
Copper 0.036mg 0.23mg 22%
Vitamin B2 0.334mg 0.101mg 18%
Vitamin B6 0.08mg 0.278mg 15%
Vitamin A 165µg 26µg 15%
Monounsaturated fat 7.747g 2.023g 14%
Choline 15.4mg 89mg 13%
Protein 24.94g 18.28g 13%
Calories 356kcal 117kcal 12%
Vitamin B5 0.34mg 0.87mg 11%
Iron 0.24mg 0.85mg 8%
Vitamin E 0.24mg 1.35mg 7%
Sodium 819mg 672mg 6%
Folate 21µg 2µg 5%
Magnesium 29mg 18mg 3%
Polyunsaturated fat 0.657g 0.995g 2%
Potassium 121mg 175mg 2%
Vitamin K 2.3µg 0.1µg 2%
Vitamin B1 0.03mg 0.023mg 1%
Carbs 2.22g 0g 1%
Net carbs 2.22g 0g N/A
Sugar 2.22g 0g N/A
Manganese 0.011mg 0.017mg 0%
Tryptophan 0.352mg 0.205mg 0%
Threonine 0.93mg 0.801mg 0%
Isoleucine 1.306mg 0.842mg 0%
Leucine 2.564mg 1.486mg 0%
Lysine 2.654mg 1.679mg 0%
Methionine 0.719mg 0.541mg 0%
Phenylalanine 1.431mg 0.714mg 0%
Valine 1.806mg 0.942mg 0%
Histidine 1.032mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +36.4%
Contains more FatsFats +535.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +73.7%
Contains more OtherOther +37.1%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +282.9%
Contains less Sat. FatSaturated fat -94.7%
Contains more Poly. FatPolyunsaturated fat +51.4%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.