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  6. Gouda cheese vs. Tuna salad

Gouda cheese vs. Tuna salad — In-Depth Nutrition Comparison

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Significant differences between gouda cheese and tuna salad

  • Gouda cheese has more calcium, phosphorus, zinc, vitamin B2, and vitamin B12; however, tuna salad is richer in selenium and vitamin B3.
  • Gouda cheese covers your daily saturated fat needs 80% more than tuna salad.
  • Tuna salad has 41 times less calcium than gouda cheese. Gouda cheese has 700mg of calcium, while tuna salad has 17mg.
  • Tuna salad contains less saturated fat.

Specific food types used in this comparison are Cheese, gouda and Fish, tuna salad.

Infographic

Gouda cheese vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +4017.6%
Contains more ZincZinc +596.4%
Contains more PhosphorusPhosphorus +206.7%
Contains more PotassiumPotassium +47.1%
Contains more IronIron +316.7%
Contains more CopperCopper +302.8%
Contains less SodiumSodium -50.9%
Contains more ManganeseManganese +263.6%
Contains more SeleniumSelenium +184.1%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin AVitamin A +587.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +377.1%
Contains more Vitamin B5Vitamin B5 +30.8%
Contains more Vitamin B12Vitamin B12 +28.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +162.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +10534.9%
~equal in Vitamin B1 ~0.031mg
~equal in Vitamin B6 ~0.081mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Tuna salad DV% diff.
Saturated fat 17.614g 1.544g 73%
Calcium 700mg 17mg 68%
Phosphorus 546mg 178mg 53%
Selenium 14.5µg 41.2µg 49%
Vitamin B3 0.063mg 6.7mg 41%
Cholesterol 114mg 13mg 34%
Zinc 3.9mg 0.56mg 30%
Fats 27.44g 9.26g 28%
Polyunsaturated fat 0.657g 4.122g 23%
Vitamin B2 0.334mg 0.07mg 20%
Protein 24.94g 16.04g 18%
Sodium 819mg 402mg 18%
Vitamin A 165µg 24µg 16%
Vitamin B12 1.54µg 1.2µg 14%
Copper 0.036mg 0.145mg 12%
Monounsaturated fat 7.747g 2.887g 12%
Iron 0.24mg 1mg 10%
Calories 356kcal 187kcal 8%
Choline 15.4mg 3%
Folate 21µg 8µg 3%
Vitamin D 20IU 3%
Vitamin D 0.5µg 3%
Magnesium 29mg 19mg 2%
Carbs 2.22g 9.41g 2%
Vitamin B5 0.34mg 0.26mg 2%
Vitamin C 0mg 2.2mg 2%
Vitamin K 2.3µg 2%
Vitamin E 0.24mg 2%
Potassium 121mg 178mg 2%
Manganese 0.011mg 0.04mg 1%
Net carbs 2.22g 9.41g N/A
Sugar 2.22g N/A
Vitamin B1 0.03mg 0.031mg 0%
Vitamin B6 0.08mg 0.081mg 0%
Tryptophan 0.352mg 0.18mg 0%
Threonine 0.93mg 0.701mg 0%
Isoleucine 1.306mg 0.739mg 0%
Leucine 2.564mg 1.293mg 0%
Lysine 2.654mg 1.457mg 0%
Methionine 0.719mg 0.47mg 0%
Phenylalanine 1.431mg 0.626mg 0%
Valine 1.806mg 0.824mg 0%
Histidine 1.032mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A

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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +55.5%
Contains more FatsFats +196.3%
Contains more OtherOther +85%
Contains more CarbsCarbs +323.9%
Contains more WaterWater +52.3%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Mono. FatMonounsaturated fat +168.3%
Contains less Sat. FatSaturated fat -91.2%
Contains more Poly. FatPolyunsaturated fat +527.4%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.