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  6. Gouda cheese vs. Spelt

Gouda cheese vs. Spelt — In-Depth Nutrition Comparison

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Important differences between gouda cheese and spelt

  • Gouda cheese has more calcium and vitamin B12; however, spelt is richer in manganese, copper, iron, fiber, and vitamin B3.
  • Spelt's daily need coverage for manganese is 129% more.
  • Spelt contains less cholesterol.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of gouda cheese is 0.

The food varieties used in the comparison are Cheese, gouda and Spelt, uncooked.

Infographic

Gouda cheese vs Spelt 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%
Spelt
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +2492.6%
Contains more ZincZinc +18.9%
Contains more PhosphorusPhosphorus +36.2%
Contains more SeleniumSelenium +23.9%
Contains more MagnesiumMagnesium +369%
Contains more PotassiumPotassium +220.7%
Contains more IronIron +1750%
Contains more CopperCopper +1319.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +27018.2%

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%
Spelt
Spelt
7
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +195.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +229.2%
Contains more Vitamin B1Vitamin B1 +1113.3%
Contains more Vitamin B3Vitamin B3 +10761.9%
Contains more Vitamin B5Vitamin B5 +214.1%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more Vitamin KVitamin K +56.5%
Contains more FolateFolate +114.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Spelt DV% diff.
Manganese 0.011mg 2.983mg 129%
Saturated fat 17.614g 0.406g 78%
Calcium 700mg 27mg 67%
Vitamin B12 1.54µg 0µg 64%
Iron 0.24mg 4.44mg 53%
Copper 0.036mg 0.511mg 53%
Fiber 0g 10.7g 43%
Vitamin B3 0.063mg 6.843mg 42%
Fats 27.44g 2.43g 38%
Cholesterol 114mg 0mg 38%
Sodium 819mg 8mg 35%
Vitamin B1 0.03mg 0.364mg 28%
Magnesium 29mg 136mg 25%
Carbs 2.22g 70.19g 23%
Starch 53.92g 22%
Protein 24.94g 14.57g 21%
Phosphorus 546mg 401mg 21%
Vitamin A 165µg 0µg 18%
Monounsaturated fat 7.747g 0.445g 18%
Vitamin B2 0.334mg 0.113mg 17%
Vitamin B5 0.34mg 1.068mg 15%
Vitamin B6 0.08mg 0.23mg 12%
Potassium 121mg 388mg 8%
Zinc 3.9mg 3.28mg 6%
Folate 21µg 45µg 6%
Selenium 14.5µg 11.7µg 5%
Vitamin E 0.24mg 0.79mg 4%
Polyunsaturated fat 0.657g 1.258g 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Calories 356kcal 338kcal 1%
Vitamin K 2.3µg 3.6µg 1%
Net carbs 2.22g 59.49g N/A
Sugar 2.22g 6.82g N/A
Tryptophan 0.352mg 0.132mg 0%
Threonine 0.93mg 0.443mg 0%
Isoleucine 1.306mg 0.552mg 0%
Leucine 2.564mg 1.07mg 0%
Lysine 2.654mg 0.409mg 0%
Methionine 0.719mg 0.258mg 0%
Phenylalanine 1.431mg 0.737mg 0%
Valine 1.806mg 0.681mg 0%
Histidine 1.032mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g 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
Spelt
Spelt
1
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +71.2%
Contains more FatsFats +1029.2%
Contains more WaterWater +276.2%
Contains more OtherOther +120.1%
Contains more CarbsCarbs +3061.7%

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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +1640.9%
Contains less Sat. FatSaturated fat -97.7%
Contains more Poly. FatPolyunsaturated fat +91.5%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.