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

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How are gouda cheese and sockeye salmon different?

  • Gouda cheese is richer in calcium, phosphorus, and zinc, while sockeye salmon is higher in vitamin B12, vitamin D, vitamin B3, vitamin B6, and selenium.
  • Sockeye salmon covers your daily need for vitamin B12, 122% more than gouda cheese.
  • Gouda cheese contains 64 times more calcium than sockeye salmon. Gouda cheese contains 700mg of calcium, while sockeye salmon contains 11mg.
  • Sockeye salmon is lower in saturated fat.

Cheese, gouda and Fish, salmon, sockeye, cooked, dry heat types were used in this article.

Infographic

Gouda cheese vs Sockeye salmon infographic
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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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +6263.6%
Contains more ZincZinc +609.1%
Contains more PhosphorusPhosphorus +79%
Contains more MagnesiumMagnesium +24.1%
Contains more PotassiumPotassium +260.3%
Contains more IronIron +116.7%
Contains more CopperCopper +111.1%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +144.8%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin AVitamin A +184.5%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +312.5%
Contains more Vitamin DVitamin D +3240%
Contains more Vitamin B1Vitamin B1 +423.3%
Contains more Vitamin B3Vitamin B3 +15968.3%
Contains more Vitamin B5Vitamin B5 +274.7%
Contains more Vitamin B6Vitamin B6 +933.8%
Contains more Vitamin B12Vitamin B12 +190.3%
Contains more CholineCholine +631.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Sockeye salmon DV% diff.
Vitamin B12 1.54µg 4.47µg 122%
Vitamin D 20IU 670IU 81%
Vitamin D 0.5µg 16.7µg 81%
Saturated fat 17.614g 0.969g 76%
Calcium 700mg 11mg 69%
Vitamin B3 0.063mg 10.123mg 63%
Vitamin B6 0.08mg 0.827mg 57%
Selenium 14.5µg 35.5µg 38%
Fats 27.44g 5.57g 34%
Phosphorus 546mg 305mg 34%
Sodium 819mg 92mg 32%
Zinc 3.9mg 0.55mg 30%
Vitamin B5 0.34mg 1.274mg 19%
Cholesterol 114mg 61mg 18%
Choline 15.4mg 112.6mg 18%
Monounsaturated fat 7.747g 1.864g 15%
Vitamin A 165µg 58µg 12%
Vitamin B1 0.03mg 0.157mg 11%
Calories 356kcal 156kcal 10%
Potassium 121mg 436mg 9%
Vitamin B2 0.334mg 0.246mg 7%
Vitamin E 0.24mg 0.99mg 5%
Polyunsaturated fat 0.657g 1.327g 4%
Copper 0.036mg 0.076mg 4%
Iron 0.24mg 0.52mg 4%
Folate 21µg 7µg 4%
Protein 24.94g 26.48g 3%
Vitamin K 2.3µg 0.1µg 2%
Magnesium 29mg 36mg 2%
Carbs 2.22g 0g 1%
Net carbs 2.22g 0g N/A
Sugar 2.22g 0g N/A
Manganese 0.011mg 0.013mg 0%
Trans fat 0.023g N/A
Tryptophan 0.352mg 0.335mg 0%
Threonine 0.93mg 1.247mg 0%
Isoleucine 1.306mg 1.274mg 0%
Leucine 2.564mg 2.185mg 0%
Lysine 2.654mg 2.574mg 0%
Methionine 0.719mg 0.858mg 0%
Phenylalanine 1.431mg 1.086mg 0%
Valine 1.806mg 1.461mg 0%
Histidine 1.032mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +392.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +535.5%
Contains more WaterWater +62.4%
~equal in Protein ~26.48g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +315.6%
Contains less Sat. FatSaturated fat -94.5%
Contains more Poly. FatPolyunsaturated fat +102%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.