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  6. Gouda cheese vs. Spread

Gouda cheese vs. Spread — In-Depth Nutrition Comparison

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A recap on differences between gouda cheese and spread

  • Gouda cheese has more phosphorus, calcium, zinc, vitamin B12, and vitamin B2; however, spread is higher in vitamin B1, copper, and vitamin B3.
  • Gouda cheese covers your daily phosphorus needs 70% more than spread.
  • Spread contains 58 times less calcium than gouda cheese. Gouda cheese contains 700mg of calcium, while spread contains 12mg.
  • Spread has less cholesterol.

Food varieties used in this article are Cheese, gouda and Sandwich spread, pork, beef.

Infographic

Gouda cheese vs Spread 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%
Spread
Spread
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +5733.3%
Contains more ZincZinc +282.4%
Contains more PhosphorusPhosphorus +825.4%
Contains less SodiumSodium -19.2%
Contains more SeleniumSelenium +49.5%
Contains more IronIron +229.2%
Contains more CopperCopper +261.1%
Contains more ManganeseManganese +136.4%
~equal in Potassium ~110mg

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%
Spread
Spread
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin AVitamin A +534.6%
Contains more Vitamin B2Vitamin B2 +149.3%
Contains more Vitamin B12Vitamin B12 +37.5%
Contains more Vitamin KVitamin K +43.8%
Contains more FolateFolate +950%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin B1Vitamin B1 +473.3%
Contains more Vitamin B3Vitamin B3 +2646%
Contains more Vitamin B5Vitamin B5 +26.5%
Contains more Vitamin B6Vitamin B6 +50%
Contains more CholineCholine +304.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Spread DV% diff.
Phosphorus 546mg 59mg 70%
Calcium 700mg 12mg 69%
Saturated fat 17.614g 5.977g 53%
Protein 24.94g 7.66g 35%
Zinc 3.9mg 1.02mg 26%
Cholesterol 114mg 38mg 25%
Vitamin B12 1.54µg 1.12µg 18%
Fats 27.44g 17.34g 16%
Vitamin A 165µg 26µg 15%
Vitamin B2 0.334mg 0.134mg 15%
Polyunsaturated fat 0.657g 2.565g 13%
Vitamin B1 0.03mg 0.172mg 12%
Vitamin E 0.24mg 1.74mg 10%
Vitamin B3 0.063mg 1.73mg 10%
Copper 0.036mg 0.13mg 10%
Choline 15.4mg 62.3mg 9%
Selenium 14.5µg 9.7µg 9%
Sodium 819mg 1013mg 8%
Iron 0.24mg 0.79mg 7%
Calories 356kcal 235kcal 6%
Magnesium 29mg 8mg 5%
Folate 21µg 2µg 5%
Carbs 2.22g 11.94g 3%
Vitamin B6 0.08mg 0.12mg 3%
Vitamin B5 0.34mg 0.43mg 2%
Vitamin D 0.5µg 0.6µg 1%
Vitamin K 2.3µg 1.6µg 1%
Manganese 0.011mg 0.026mg 1%
Fiber 0g 0.2g 1%
Net carbs 2.22g 11.74g N/A
Vitamin D 20IU 22IU 0%
Potassium 121mg 110mg 0%
Sugar 2.22g 0g N/A
Monounsaturated fat 7.747g 7.584g 0%
Tryptophan 0.352mg 0.082mg 0%
Threonine 0.93mg 0.334mg 0%
Isoleucine 1.306mg 0.334mg 0%
Leucine 2.564mg 0.6mg 0%
Lysine 2.654mg 0.663mg 0%
Methionine 0.719mg 0.196mg 0%
Phenylalanine 1.431mg 0.301mg 0%
Valine 1.806mg 0.356mg 0%
Histidine 1.032mg 0.279mg 0%

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
Spread
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +225.6%
Contains more FatsFats +58.2%
Contains more OtherOther +41.7%
Contains more CarbsCarbs +437.8%
Contains more WaterWater +45.4%

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -66.1%
Contains more Poly. FatPolyunsaturated fat +290.4%
~equal in Monounsaturated fat ~7.584g

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.