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  6. Gouda cheese vs. Summer squash

Gouda cheese vs. Summer squash — In-Depth Nutrition Comparison

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Summary of differences between gouda cheese and summer squash

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2, while summer squash has more vitamin C.
  • Gouda cheese covers your daily need for saturated fat, 88% more than summer squash.
  • The amount of cholesterol in summer squash is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of summer squash is 13.

These are the specific foods used in this comparison Cheese, gouda and Squash, summer, all varieties, raw.

Infographic

Gouda cheese vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +70.6%
Contains more CalciumCalcium +4566.7%
Contains more ZincZinc +1244.8%
Contains more PhosphorusPhosphorus +1336.8%
Contains more SeleniumSelenium +7150%
Contains more PotassiumPotassium +116.5%
Contains more IronIron +45.8%
Contains more CopperCopper +41.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1490.9%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +1550%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +135.2%
Contains more Vitamin B5Vitamin B5 +119.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +129.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +673%
Contains more Vitamin B6Vitamin B6 +172.5%
Contains more Vitamin KVitamin K +30.4%
Contains more FolateFolate +38.1%

All nutrients comparison - raw data values

Nutrient Gouda cheese Summer squash DV% diff.
Saturated fat 17.614g 0.044g 80%
Phosphorus 546mg 38mg 73%
Calcium 700mg 15mg 69%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 1.21g 47%
Fats 27.44g 0.18g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 2mg 36%
Zinc 3.9mg 0.29mg 33%
Selenium 14.5µg 0.2µg 26%
Vitamin C 0mg 17mg 19%
Monounsaturated fat 7.747g 0.016g 19%
Vitamin A 165µg 10µg 17%
Calories 356kcal 16kcal 17%
Vitamin B2 0.334mg 0.142mg 15%
Vitamin B6 0.08mg 0.218mg 11%
Manganese 0.011mg 0.175mg 7%
Fiber 0g 1.1g 4%
Polyunsaturated fat 0.657g 0.089g 4%
Potassium 121mg 262mg 4%
Vitamin B5 0.34mg 0.155mg 4%
Vitamin D 0.5µg 0µg 3%
Magnesium 29mg 17mg 3%
Vitamin B3 0.063mg 0.487mg 3%
Vitamin D 20IU 0IU 3%
Copper 0.036mg 0.051mg 2%
Choline 15.4mg 6.7mg 2%
Folate 21µg 29µg 2%
Vitamin B1 0.03mg 0.048mg 2%
Vitamin K 2.3µg 3µg 1%
Vitamin E 0.24mg 0.12mg 1%
Iron 0.24mg 0.35mg 1%
Fructose 0.95g 1%
Carbs 2.22g 3.35g 0%
Net carbs 2.22g 2.25g N/A
Sugar 2.22g 2.2g N/A
Tryptophan 0.352mg 0.011mg 0%
Threonine 0.93mg 0.028mg 0%
Isoleucine 1.306mg 0.042mg 0%
Leucine 2.564mg 0.069mg 0%
Lysine 2.654mg 0.065mg 0%
Methionine 0.719mg 0.017mg 0%
Phenylalanine 1.431mg 0.041mg 0%
Valine 1.806mg 0.053mg 0%
Histidine 1.032mg 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1961.2%
Contains more FatsFats +15144.4%
Contains more OtherOther +535.5%
Contains more CarbsCarbs +50.9%
Contains more WaterWater +128.3%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +48318.8%
Contains more Poly. FatPolyunsaturated fat +638.2%
Contains less Sat. FatSaturated fat -99.8%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.