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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, Folate, Manganese, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from Spinach raw is 401% higher.
  • Spinach raw has less Cholesterol.

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.
Gouda cheese
Gouda cheese
4
:
6
Spinach raw
Spinach raw
Contains more Calcium +607.1%
Contains more Phosphorus +1014.3%
Contains more Zinc +635.8%
Contains more Selenium +1350%
Contains more Iron +1029.2%
Contains more Magnesium +172.4%
Contains more Potassium +361.2%
Contains less Sodium -90.4%
Contains more Copper +261.1%
Contains more Manganese +8054.5%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +607.1%
Contains more Phosphorus +1014.3%
Contains more Zinc +635.8%
Contains more Selenium +1350%
Contains more Iron +1029.2%
Contains more Magnesium +172.4%
Contains more Potassium +361.2%
Contains less Sodium -90.4%
Contains more Copper +261.1%
Contains more Manganese +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.
Gouda cheese
Gouda cheese
4
:
8
Spinach raw
Spinach raw
Contains more Vitamin D +∞%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +423.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1565.5%
Contains more Vitamin E +745.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +1049.2%
Contains more Vitamin B6 +143.8%
Contains more Folate +823.8%
Contains more Vitamin K +20895.7%
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +423.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1565.5%
Contains more Vitamin E +745.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +1049.2%
Contains more Vitamin B6 +143.8%
Contains more Folate +823.8%
Contains more Vitamin K +20895.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
2
Spinach raw
Spinach raw
Contains more Protein +772%
Contains more Fats +6935.9%
Contains more Other +129.1%
Contains more Carbs +63.5%
Contains more Water +120.5%
Gouda cheese
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
Spinach raw
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 Protein +772%
Contains more Fats +6935.9%
Contains more Other +129.1%
Contains more Carbs +63.5%
Contains more Water +120.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +77370%
Contains more Polyunsaturated fat +298.2%
Contains less Saturated Fat -99.6%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +77370%
Contains more Polyunsaturated fat +298.2%
Contains less Saturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 2.22g 1.43g Gouda cheese
Protein 24.94g 2.86g Gouda cheese
Fats 27.44g 0.39g Gouda cheese
Carbs 2.22g 3.63g Spinach raw
Calories 356kcal 23kcal Gouda cheese
Fructose 0.15g Spinach raw
Sugar 2.22g 0.42g Spinach raw
Fiber 0g 2.2g Spinach raw
Calcium 700mg 99mg Gouda cheese
Iron 0.24mg 2.71mg Spinach raw
Magnesium 29mg 79mg Spinach raw
Phosphorus 546mg 49mg Gouda cheese
Potassium 121mg 558mg Spinach raw
Sodium 819mg 79mg Spinach raw
Zinc 3.9mg 0.53mg Gouda cheese
Copper 0.036mg 0.13mg Spinach raw
Manganese 0.011mg 0.897mg Spinach raw
Selenium 14.5µg 1µg Gouda cheese
Vitamin A 563IU 9377IU Spinach raw
Vitamin A RAE 165µg 469µg Spinach raw
Vitamin E 0.24mg 2.03mg Spinach raw
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.03mg 0.078mg Spinach raw
Vitamin B2 0.334mg 0.189mg Gouda cheese
Vitamin B3 0.063mg 0.724mg Spinach raw
Vitamin B5 0.34mg 0.065mg Gouda cheese
Vitamin B6 0.08mg 0.195mg Spinach raw
Folate 21µg 194µg Spinach raw
Vitamin B12 1.54µg 0µg Gouda cheese
Vitamin K 2.3µg 482.9µg Spinach raw
Tryptophan 0.352mg 0.039mg Gouda cheese
Threonine 0.93mg 0.122mg Gouda cheese
Isoleucine 1.306mg 0.147mg Gouda cheese
Leucine 2.564mg 0.223mg Gouda cheese
Lysine 2.654mg 0.174mg Gouda cheese
Methionine 0.719mg 0.053mg Gouda cheese
Phenylalanine 1.431mg 0.129mg Gouda cheese
Valine 1.806mg 0.161mg Gouda cheese
Histidine 1.032mg 0.064mg Gouda cheese
Cholesterol 114mg 0mg Spinach raw
Saturated Fat 17.614g 0.063g Spinach raw
Monounsaturated Fat 7.747g 0.01g Gouda cheese
Polyunsaturated fat 0.657g 0.165g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Gouda cheese
181%
Spinach raw
Minerals Daily Need Coverage Score
79%
Gouda cheese
45%
Spinach raw

Comparison summary

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 Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 114mg)
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.