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  6. Gouda cheese vs. Tempeh

Gouda cheese vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between gouda cheese and tempeh?

  • Gouda cheese is richer in vitamin B12, calcium, phosphorus, and selenium, yet tempeh is richer in copper, manganese, and iron.
  • Gouda cheese's daily need coverage for saturated fat is 75% higher.
  • Gouda cheese has a lower glycemic index than tempeh.

We used Cheese, gouda and Tempeh types in this comparison.

Infographic

Gouda cheese vs Tempeh 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%
Tempeh
Tempeh
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more CalciumCalcium +530.6%
Contains more ZincZinc +242.1%
Contains more PhosphorusPhosphorus +105.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +179.3%
Contains more PotassiumPotassium +240.5%
Contains more IronIron +1025%
Contains more CopperCopper +1455.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +11718.2%

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%
Tempeh
Tempeh
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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin B12Vitamin B12 +1825%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B3Vitamin B3 +4090.5%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more FolateFolate +14.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.358mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Tempeh DV% diff.
Saturated fat 17.614g 2.539g 69%
Vitamin B12 1.54µg 0.08µg 61%
Calcium 700mg 111mg 59%
Copper 0.036mg 0.56mg 58%
Manganese 0.011mg 1.3mg 56%
Phosphorus 546mg 266mg 40%
Cholesterol 114mg 0mg 38%
Sodium 819mg 9mg 35%
Iron 0.24mg 2.7mg 31%
Selenium 14.5µg 0µg 26%
Fats 27.44g 10.8g 26%
Zinc 3.9mg 1.14mg 25%
Polyunsaturated fat 0.657g 4.3g 24%
Vitamin A 165µg 0µg 18%
Vitamin B3 0.063mg 2.64mg 16%
Magnesium 29mg 81mg 12%
Monounsaturated fat 7.747g 3.205g 11%
Vitamin B6 0.08mg 0.215mg 10%
Protein 24.94g 20.29g 9%
Potassium 121mg 412mg 9%
Calories 356kcal 192kcal 8%
Vitamin B1 0.03mg 0.078mg 4%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 0IU 3%
Vitamin B2 0.334mg 0.358mg 2%
Carbs 2.22g 7.64g 2%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Vitamin B5 0.34mg 0.278mg 1%
Folate 21µg 24µg 1%
Net carbs 2.22g 7.64g N/A
Sugar 2.22g N/A
Tryptophan 0.352mg 0.194mg 0%
Threonine 0.93mg 0.796mg 0%
Isoleucine 1.306mg 0.88mg 0%
Leucine 2.564mg 1.43mg 0%
Lysine 2.654mg 0.908mg 0%
Methionine 0.719mg 0.175mg 0%
Phenylalanine 1.431mg 0.893mg 0%
Valine 1.806mg 0.92mg 0%
Histidine 1.032mg 0.466mg 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
Tempeh
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more ProteinProtein +22.9%
Contains more FatsFats +154.1%
Contains more OtherOther +143.2%
Contains more CarbsCarbs +244.1%
Contains more WaterWater +43.9%

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
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +141.7%
Contains less Sat. FatSaturated fat -85.6%
Contains more Poly. FatPolyunsaturated fat +554.5%

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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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.