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  6. Gouda cheese vs. Watercress

Gouda cheese vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between gouda cheese and watercress

  • Gouda cheese has more phosphorus, vitamin B12, calcium, and zinc, while watercress has more vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 206% more than gouda cheese.
  • The amount of cholesterol in watercress is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of watercress is 32.

These are the specific foods used in this comparison Cheese, gouda and Watercress, raw.

Infographic

Gouda cheese vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +483.3%
Contains more IronIron +20%
Contains more ZincZinc +3445.5%
Contains more PhosphorusPhosphorus +810%
Contains more SeleniumSelenium +1511.1%
Contains more PotassiumPotassium +172.7%
Contains more CopperCopper +113.9%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +2118.2%

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%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +178.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +71.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +217.5%
Contains more Vitamin B6Vitamin B6 +61.3%
Contains more Vitamin KVitamin K +10769.6%
~equal in Vitamin A ~160µg
~equal in Vitamin B5 ~0.31mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Watercress DV% diff.
Vitamin K 2.3µg 250µg 206%
Saturated fat 17.614g 0.027g 80%
Phosphorus 546mg 60mg 69%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 120mg 58%
Vitamin C 0mg 43mg 48%
Protein 24.94g 2.3g 45%
Fats 27.44g 0.1g 42%
Cholesterol 114mg 0mg 38%
Zinc 3.9mg 0.11mg 34%
Sodium 819mg 41mg 34%
Selenium 14.5µg 0.9µg 25%
Monounsaturated fat 7.747g 0.008g 19%
Calories 356kcal 11kcal 17%
Vitamin B2 0.334mg 0.12mg 16%
Manganese 0.011mg 0.244mg 10%
Potassium 121mg 330mg 6%
Copper 0.036mg 0.077mg 5%
Vitamin B1 0.03mg 0.09mg 5%
Vitamin E 0.24mg 1mg 5%
Polyunsaturated fat 0.657g 0.035g 4%
Vitamin B6 0.08mg 0.129mg 4%
Folate 21µg 9µg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Magnesium 29mg 21mg 2%
Fiber 0g 0.5g 2%
Vitamin B3 0.063mg 0.2mg 1%
Vitamin B5 0.34mg 0.31mg 1%
Vitamin A 165µg 160µg 1%
Choline 15.4mg 9mg 1%
Carbs 2.22g 1.29g 0%
Net carbs 2.22g 0.79g N/A
Iron 0.24mg 0.2mg 0%
Sugar 2.22g 0.2g N/A
Tryptophan 0.352mg 0.03mg 0%
Threonine 0.93mg 0.133mg 0%
Isoleucine 1.306mg 0.093mg 0%
Leucine 2.564mg 0.166mg 0%
Lysine 2.654mg 0.134mg 0%
Methionine 0.719mg 0.02mg 0%
Phenylalanine 1.431mg 0.114mg 0%
Valine 1.806mg 0.137mg 0%
Histidine 1.032mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +984.3%
Contains more FatsFats +27340%
Contains more CarbsCarbs +72.1%
Contains more OtherOther +228.3%
Contains more WaterWater +129.4%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +96737.5%
Contains more Poly. FatPolyunsaturated fat +1777.1%
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.