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  6. Gouda cheese vs. Sweet potato

Gouda cheese vs. Sweet potato — In-Depth Nutrition Comparison

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How are gouda cheese and sweet potato different?

  • Gouda cheese is higher in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2; however, sweet potato is richer in vitamin A.
  • Daily need coverage for vitamin A for sweet potato is 272% higher.
  • Sweet potato has less cholesterol.
  • Gouda cheese has a lower glycemic index (0) than sweet potato (70).

Cheese, gouda and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Gouda cheese vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +2233.3%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +1061.7%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +178.5%
Contains more IronIron +154.2%
Contains more CopperCopper +319.4%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +2245.5%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +447.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +27.8%
Contains more FolateFolate +90.9%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +329.7%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B3Vitamin B3 +784.1%
Contains more Vitamin B5Vitamin B5 +135.3%
Contains more Vitamin B6Vitamin B6 +161.3%
~equal in Vitamin E ~0.26mg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1488.5%
Contains more FatsFats +54780%
Contains more OtherOther +302%
Contains more CarbsCarbs +806.3%
Contains more WaterWater +86.4%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +774600%
Contains more Poly. FatPolyunsaturated fat +4592.9%
Contains less Sat. FatSaturated fat -99.9%

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 Sweet potato
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Sweet potato DV% diff.
Saturated fat 17.614g 0.018g 80%
Phosphorus 546mg 47mg 71%
Calcium 700mg 30mg 67%
Vitamin B12 1.54µg 0µg 64%
Vitamin A 165µg 709µg 60%
Protein 24.94g 1.57g 47%
Fats 27.44g 0.05g 42%
Cholesterol 114mg 0mg 38%
Zinc 3.9mg 0.3mg 33%
Sodium 819mg 55mg 33%
Selenium 14.5µg 0.6µg 25%
Vitamin B2 0.334mg 0.061mg 21%
Monounsaturated fat 7.747g 0.001g 19%
Calories 356kcal 86kcal 14%
Copper 0.036mg 0.151mg 13%
Fiber 0g 3g 12%
Manganese 0.011mg 0.258mg 11%
Vitamin B6 0.08mg 0.209mg 10%
Vitamin B5 0.34mg 0.8mg 9%
Potassium 121mg 337mg 6%
Carbs 2.22g 20.12g 6%
Starch 12.65g 5%
Iron 0.24mg 0.61mg 5%
Polyunsaturated fat 0.657g 0.014g 4%
Vitamin B1 0.03mg 0.078mg 4%
Vitamin C 0mg 2.4mg 3%
Vitamin D 0.5µg 0µg 3%
Folate 21µg 11µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B3 0.063mg 0.557mg 3%
Choline 15.4mg 12.3mg 1%
Fructose 0.7g 1%
Magnesium 29mg 25mg 1%
Net carbs 2.22g 17.12g N/A
Sugar 2.22g 4.18g N/A
Vitamin E 0.24mg 0.26mg 0%
Vitamin K 2.3µg 1.8µg 0%
Tryptophan 0.352mg 0.031mg 0%
Threonine 0.93mg 0.083mg 0%
Isoleucine 1.306mg 0.055mg 0%
Leucine 2.564mg 0.092mg 0%
Lysine 2.654mg 0.066mg 0%
Methionine 0.719mg 0.029mg 0%
Phenylalanine 1.431mg 0.089mg 0%
Valine 1.806mg 0.086mg 0%
Histidine 1.032mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Sweet potato
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
31%
Sweet potato
Minerals Daily Need Coverage Score
79%
Gouda cheese
20%
Sweet potato

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 764mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 17.596g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.8)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 1.96g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 70)
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.
Which food is richer in vitamins?
?
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.