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  6. Gouda cheese vs. Spinach raw

Gouda cheese vs. Spinach raw — In-Depth Nutrition Comparison

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How are gouda cheese and spinach raw different?

  • Gouda cheese is higher in phosphorus, vitamin B12, and calcium; however, spinach raw is richer in vitamin K, vitamin A, folate, and manganese.
  • Daily need coverage for vitamin K for spinach raw is 401% higher.
  • Spinach raw has less cholesterol.
  • Gouda cheese has a lower glycemic index (0) than spinach raw (32).

Cheese, gouda and Spinach, raw are the varieties used in this article.

Infographic

Gouda cheese vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +607.1%
Contains more ZincZinc +635.8%
Contains more PhosphorusPhosphorus +1014.3%
Contains more SeleniumSelenium +1350%
Contains more MagnesiumMagnesium +172.4%
Contains more PotassiumPotassium +361.2%
Contains more IronIron +1029.2%
Contains more CopperCopper +261.1%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +8054.5%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B5Vitamin B5 +423.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +184.2%
Contains more Vitamin EVitamin E +745.8%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B3Vitamin B3 +1049.2%
Contains more Vitamin B6Vitamin B6 +143.8%
Contains more Vitamin KVitamin K +20895.7%
Contains more FolateFolate +823.8%
Contains more CholineCholine +25.3%

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +772%
Contains more FatsFats +6935.9%
Contains more OtherOther +129.1%
Contains more CarbsCarbs +63.5%
Contains more WaterWater +120.5%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +77370%
Contains more Poly. FatPolyunsaturated fat +298.2%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese Spinach raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Spinach raw DV% diff.
Vitamin K 2.3µg 482.9µg 401%
Saturated fat 17.614g 0.063g 80%
Phosphorus 546mg 49mg 71%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 99mg 60%
Protein 24.94g 2.86g 44%
Folate 21µg 194µg 43%
Fats 27.44g 0.39g 42%
Manganese 0.011mg 0.897mg 39%
Cholesterol 114mg 0mg 38%
Vitamin A 165µg 469µg 34%
Sodium 819mg 79mg 32%
Vitamin C 0mg 28.1mg 31%
Iron 0.24mg 2.71mg 31%
Zinc 3.9mg 0.53mg 31%
Selenium 14.5µg 1µg 25%
Monounsaturated fat 7.747g 0.01g 19%
Calories 356kcal 23kcal 17%
Potassium 121mg 558mg 13%
Vitamin E 0.24mg 2.03mg 12%
Magnesium 29mg 79mg 12%
Vitamin B2 0.334mg 0.189mg 11%
Copper 0.036mg 0.13mg 10%
Fiber 0g 2.2g 9%
Vitamin B6 0.08mg 0.195mg 9%
Vitamin B5 0.34mg 0.065mg 6%
Vitamin B1 0.03mg 0.078mg 4%
Vitamin B3 0.063mg 0.724mg 4%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.657g 0.165g 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 19.3mg 1%
Carbs 2.22g 3.63g 0%
Net carbs 2.22g 1.43g N/A
Sugar 2.22g 0.42g N/A
Tryptophan 0.352mg 0.039mg 0%
Threonine 0.93mg 0.122mg 0%
Isoleucine 1.306mg 0.147mg 0%
Leucine 2.564mg 0.223mg 0%
Lysine 2.654mg 0.174mg 0%
Methionine 0.719mg 0.053mg 0%
Phenylalanine 1.431mg 0.129mg 0%
Valine 1.806mg 0.161mg 0%
Histidine 1.032mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Gouda cheese
137%
Spinach raw
Minerals Daily Need Coverage Score
79%
Gouda cheese
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 740mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 17.551g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.