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Gouda cheese vs. Surimi — In-Depth Nutrition Comparison

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Differences between gouda cheese and surimi

  • Gouda cheese has more calcium, phosphorus, zinc, vitamin B2, vitamin A, and vitamin B5, while surimi has more selenium.
  • Gouda cheese's daily need coverage for saturated fat is 87% higher.
  • Surimi contains 78 times less calcium than gouda cheese. Gouda cheese contains 700mg of calcium, while surimi contains 9mg.
  • The amount of saturated fat in surimi is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of surimi is 50.

The food types used in this comparison are Cheese, gouda and Fish, surimi.

Infographic

Gouda cheese vs Surimi infographic
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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%
Surimi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +7677.8%
Contains more CopperCopper +12.5%
Contains more ZincZinc +1081.8%
Contains more PhosphorusPhosphorus +93.6%
Contains more MagnesiumMagnesium +48.3%
Contains less SodiumSodium -82.5%
Contains more SeleniumSelenium +93.8%
~equal in Potassium ~112mg
~equal in Iron ~0.26mg
~equal in Manganese ~0.011mg

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%
Surimi
2
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin AVitamin A +725%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +1490.5%
Contains more Vitamin B5Vitamin B5 +385.7%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +950%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B3Vitamin B3 +249.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.6µg

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
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +64.3%
Contains more FatsFats +2948.9%
Contains more OtherOther +439.7%
Contains more CarbsCarbs +208.6%
Contains more WaterWater +84.1%

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
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +5099.3%
Contains more Poly. FatPolyunsaturated fat +48.3%
Contains less Sat. FatSaturated fat -98.9%

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 Surimi
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Gouda cheese Surimi DV% diff.
Saturated fat 17.614g 0.191g 79%
Calcium 700mg 9mg 69%
Fats 27.44g 0.9g 41%
Phosphorus 546mg 282mg 38%
Zinc 3.9mg 0.33mg 32%
Sodium 819mg 143mg 29%
Cholesterol 114mg 30mg 28%
Selenium 14.5µg 28.1µg 25%
Vitamin B2 0.334mg 0.021mg 24%
Protein 24.94g 15.18g 20%
Monounsaturated fat 7.747g 0.149g 19%
Vitamin A 165µg 20µg 16%
Calories 356kcal 99kcal 13%
Folate 21µg 2µg 5%
Vitamin B5 0.34mg 0.07mg 5%
Vitamin B6 0.08mg 0.03mg 4%
Choline 15.4mg 3%
Magnesium 29mg 43mg 3%
Vitamin B12 1.54µg 1.6µg 3%
Vitamin D 20IU 3%
Vitamin D 0.5µg 3%
Vitamin E 0.24mg 0.63mg 3%
Vitamin K 2.3µg 0.1µg 2%
Carbs 2.22g 6.85g 2%
Polyunsaturated fat 0.657g 0.443g 1%
Vitamin B1 0.03mg 0.02mg 1%
Vitamin B3 0.063mg 0.22mg 1%
Net carbs 2.22g 6.85g N/A
Potassium 121mg 112mg 0%
Iron 0.24mg 0.26mg 0%
Sugar 2.22g 0g N/A
Copper 0.036mg 0.032mg 0%
Manganese 0.011mg 0.011mg 0%
Tryptophan 0.352mg 0.092mg 0%
Threonine 0.93mg 0.734mg 0%
Isoleucine 1.306mg 0.709mg 0%
Leucine 2.564mg 1.202mg 0%
Lysine 2.654mg 1.387mg 0%
Methionine 0.719mg 0.515mg 0%
Phenylalanine 1.431mg 0.595mg 0%
Valine 1.806mg 0.77mg 0%
Histidine 1.032mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

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

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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
19%
Surimi
Minerals Daily Need Coverage Score
79%
Gouda cheese
37%
Surimi

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 84mg)
Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 676mg)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 17.423g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 50)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $2)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.